Perhaps one of the most common problems for women is a large or sagging belly, which can appear due to many factors. Improper nutrition, pregnancy, childbirth, hormonal disorders - this is just a small list of reasons why fat appears in the abdomen. The question is, how to get rid of excess abdominal 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 belly fat is proper nutrition and exercise. As an aid, you can resort to a diet for the abdomen or good nutrition. In addition, you can independently create a nutritional program that will help you lose weight, even in the abdominal area. For this, baked goods, 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 dietary fruits, vegetables and meats.
Well, for a stable and lasting result, in addition to the diet, you should actively play sports. Jogging, swimming, dancing, and exercising at the gym can help you with this.
A series 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 set of exercises for losing weight on the abdomen at home.
Note that just 20 minutes a day is enough for your tummy 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 belly area?
Exercise number 1
Sit on the floor, rest your legs on a fixed and stable object and bend to the sides, back and forth, keeping your hands in 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
Lie on the floor, raise both legs at a 90-degree angle with your knees unbent and your upper body off the ground. The number of repetitions - starting from 15 (add 2-3 lifts every day).
Exercise number 3
Lie on the floor and pull your bent right knee and left elbow towards each other, then straighten up and do the same with your left knee and right elbow. Repeat 20 times for each position.
Exercise number 4
Lie on the ground, straighten up, bend your legs slightly at the knees and raise your pelvis to the maximum height possible. Now hold 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
Lie on the floor, bend your legs slightly at the knees, while the back and legs are in a straight line and the arms are gently brought 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 for you, but without causing any unpleasant or painful sensations.
Belly slimming exercises for men
The exercises described above can be successfully used not only by women. But as for men, other additional exercises may be recommended that will create the desired loads on the oblique muscles, 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 to 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 the right and left legs, pressing them to the chest (slightly tilting the torso forward) and straightening them to the floor.
- Lie on the floor with your knees bent. Press your hands to your chest, clenching your palms into fists. Abruptly stretch your left and right arms in turns (as if you were boxing), trying to lift the active shoulder as much as possible.
- The starting position is the same as in the previous exercise. Only now is it necessary to try to reach the knee with the hand: now with the right, now with the left, and then with both at the same time.
- Get into the starting position as for push-ups: Place your body horizontally on the floor, face down, resting on your palms and toes. Now, alternately tearing the opposite arm and leg, connect them together with the elbow and knee in the abdomen. Then, keeping your right hand and left foot on the floor, place the elbow of the bent left hand against the knee of the right leg bent below the stomach. Maintain 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 on opposite sides. Then, lift your left arm and right leg off the floor while swinging them sharply. Repeat with the right arm and left leg.
- Lie on the floor with your arms at your sides. Raise your straight legs and hold them for a few seconds (gradually increase this time). Don't lift your head while doing this.
- The starting position of the body is the same as in the previous exercise. Do the same, raise 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 directly depend, among other things, on the number of repetitions. At first it will be enough to do 3 times a week, but gradually bring the number of workouts to 5, not forgetting to diversify the exercises and increase the number of their repetitions.
However, the described exercises for slimming the abdomen for 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 for losing weight on the sides of the abdomen. They are very effective and able to adjust the silhouette:
- Put your feet shoulder-width apart, your arms can be placed on the future life. Now bend diagonally forward on the left leg - back to the right. Tilt 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 on the floor, spread your arms to the sides and bend your legs at the knees and press them against your stomach. Without lifting your upper back off the floor, place your feet on the floor to the right or left of your thigh.
- Lie on your side on the floor with your arm bent at the elbow. Put your feet on a hill (for example, on a stool). Now lift your body, extending the bent arm, but from the elbow to the palm, it should fit snugly against the floor for support. In this case, the body should assume a straight position, parallel to the floor. The upper arm is positioned at the waist. Bend your body down at the waist, making swaying movements, but at the same time staying on the sail. Repeat 15 times. Do the same by changing the "active" side of life.
To shape the waist, it is very logical to also do lunges, squats, work 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 that if after 2 weeks of intense and regular training you do not notice absolutely any positive results, it 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 the exercise. And do not forget that any high-quality weight loss occurs systematically - proper nutrition and regular exercise.
Good luck and wonderful results!