Perhaps one of the most common problems for women is a large or saggy belly, which can arise as a result of many factors. Inadequate nutrition, pregnancy, childbirth, hormonal disturbances - this is just a short list of reasons why fat appears in the abdomen. The question is: how to get rid of excess belly fat? We'll be happy to answer that question in today's article.
Therefore, 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 nutrition program that will help you lose weight, including in the abdominal region. For this, baked goods, soft drinks, smoked and fatty foods and alcohol must 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 diet, you must actively practice sports. Running, swimming, dancing and working out at the gym can help you do this.
A set of exercises to slim the abdomen
However, if you don't have time for all of the above physical activities outside the home, you can successfully perform a series of exercises to lose weight in your abdomen at home.
Note that just 20 minutes a day is all it takes to get your belly flat and beautiful. The main rule is that classes are held regularly.
So what exercises will help you lose weight in your belly area?
Exercise number 1
Sit on the floor, rest your legs on a fixed, stable object, and bend sideways, back and forth, holding your hands in the lock at the back of your head. This exercise is a kind of warm-up that prepares the muscles for further work.
Exercise number 2
Lying on the floor, raise both legs to a 90-degree angle with your knees not bending and your upper body off the floor. The number of repetitions - from 15 (add 2-3 lifts every day).
Exercise number 3
Lie on the floor and pull your bent right knee and left elbow toward 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 floor, straighten up, bend your legs slightly at the knees and raise your pelvis as high as possible. Now hold this position for 10 seconds and slowly lower yourself. Repeat the exercise 15 times. Note that this exercise not only tightens your abdomen, but also strengthens your buttocks and leg muscles.
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 placed gently behind your 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 as much as possible for you, but not causing any unpleasant or painful sensations.
Belly Slimming Exercises for Men
The exercises described above can be used successfully not only by women. But for men, some additional exercises that will create the desired loads on the oblique muscles, biceps and legs may be advised:
- Sit on the floor, leaning back slightly and supporting yourself with your hands. Raise both legs at the same time, press them against your stomach and lower them to the floor, straightening them.
- The starting position is the same as in the previous exercise. Do the same, just alternately with your left and right legs, pressing them against your chest (slightly leaning your torso forward) and straightening them on the floor.
- Lie on the floor with your knees bent. Press your hands to your chest, clenching your fists. Strongly stretch your left and right arms straight up (as if you were boxing), trying to lift your 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 your hand: now with your right, now with your left, now with both at the same time.
- Take the starting position for push ups - place your body horizontally on the floor, face down, supporting yourself on your palms and toes. Now, alternately separating the opposite arm and leg, connect them with your elbow and knee to the abdomen. So, keeping your right hand and left foot on the floor, 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. Keeping your back and lower back as still as possible parallel to the floor, alternately lift your arm and leg on opposite sides. Therefore, lift your left arm and right leg off the floor, swinging them sharply upwards. Repeat with right arm and left leg.
- Lie on the floor with your arms at your sides. Raise your legs straight and hold them for a few seconds (increase gradually this time). Do not lift your head while doing this.
- The starting position of the body is the same as in the previous exercise. Do the same, just lift your head and shoulders at the same time.
Start with 15 reps for each exercise, gradually increasing your number - at least up to 20, but better up to 50 or more, as the result will depend directly on, among other things, the number of reps. At first, it will be enough to do it 3 times a week, but little by little it will bring the number of workouts to 5, without forgetting to diversify the exercises and increase the number of your repetitions.
However, the exercises described 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 to lose weight on the sides of the abdomen. They are very effective and able to adjust the silhouette:
- Place feet shoulder-width apart, arms can be placed at future waist. Now bend diagonally forward to the left leg - backward to the right. Tilt to 90° and then change direction. Try to feel the tension on the sides, this is where the bending should occur. Later, you can complicate this exercise by swinging your arm up and bending your leg at the knee.
- Lie on the floor, spread your arms out 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. Place your feet on a hill (for example, on a stool). Now lift your body, extending your bent arm, but from elbow to palm, it should rest comfortably on the floor for support. In this case, the body should be in a straight position, parallel to the ground. The arm is placed at the waist. Bend your body down at the waist, making rocking movements while maintaining the canopy. Repeat 15 times. Do the same by changing the "active" side of the waist.
To shape the waist, it is very logical to also lunge, squat, work with hula hoops and hula hoops.
That is all! Now you know how to get rid of belly fat and become the owner of a beautiful abdomen! But remember that if after 2 weeks of regular intense training you don't notice any absolutely positive results, it means that you are eating incorrectly or exercising incorrectly: pay attention to technique and don't be lazy! You should be able to feel the muscles you are carrying during exercise. And don't forget that any high-quality weight loss happens systemic: proper nutrition plus regular exercise.
Good luck and wonderful results!