If you do not have much time for fitness, try doing slimming exercises at home. Simple but effective movements developed by experts will help you to arrange the figure.
How long will it take?
Let us finally stop deceiving ourselves and believe in miraculous stories of rapid weight loss with the help of two or three magic exercises (pills, herbs, etc. ). It is not so easy to get rid of the fat that has accumulated over the years. In addition, the stomach is a problem area and it is more difficult to remove excess in this area.
Even if the abdomen has just started to fall, it will take at least a few months to stimulate the muscles. To get your very weak muscles in perfect shape, you need to work hard for at least six months.
However, you should not torture yourself with exercises until you are completely exhausted. If only because it may not have the best effect on your well-being. As long as you exercise regularly for 30-40 minutes a day. Subject to dietary changes, of course. Otherwise, you just will not have time to burn the incoming calories.
Advice!Start studying not tomorrow or Monday, but today. The body that has received a decent dose of endorphins - pleasure hormones - will immediately swell and your mood will rise and strength will appear for further struggle.
Why is belly fat stored?
Before you take action to fight belly fat, you need to understand where it comes from and what you need to do to get rid of this problem forever in the future. After all, excessive economies in this area are not only externally attractive, but are also fraught with the development of rather serious diseases.
Excessive abdominal congestion can be caused by:
- genetic predisposition?
- Hormonal disorder, including excess cortisol (male hormone) - finally, the accumulation of fat in the abdomen is characteristic of the male figure.
- lack of physical activity.
Hormonal disorder is easy. As long as you lead an "unfair" lifestyle, eat too much and prevent your body from getting enough sleep. Then, once one remembers oneself, one should make fun of oneself with diets for a few months, limiting the most important foods for the body, and thus only worsen the condition.
The doctors' advice that we get most diseases only with improper diet has not scared us for a long time. The phrases "overeating" and "eating at night" are harmful and you should follow a "balanced diet" are so familiar that we simply stop paying attention to them. Although a healthy lifestyle - that is, a balanced diet and exercise - is the only way to restore not only your own figure, but also your health.
Advice!Stop listening to advertising stories about magic pills, miracle slimming belts and dietary supplements. To achieve a meaningful result, you need to work with yourself and completely change your lifestyle. There are simply no other effective and, most importantly, safe means.
What is visceral fat and why is it dangerous?
Doctors classify body fat into three types:
- subcutaneous;
- intramuscular: the first two types are the least dangerous.
- visceral, located exactly in the abdominal area and surrounds all the internal organs, presses them and leads to serious changes. It is in this type of fat that "bad" cholesterol accumulates.
Fat in reasonable quantities is essential for the body. With their help, fat-soluble vitamins are assimilated. A small layer of fat accumulates all the harmful substances that accompany food.
Subcutaneous and intramuscular fats are essentially energy stores. They protect the body from the cold and the internal organs from injuries. With the viscera, everything is much more complicated. It is its accumulation that leads to the development of atherosclerosis, diseases of internal organs, heart diseases and diabetes. Doctors say that every extra inch in the middle takes away a year from our lives.
Advice!Fat burning has been shown to occur more intensely at night. So if you want to lose weight - not only eat right, but get enough sleep.
10 exercises for beginners
Anyone who has been involved in sports for a long time has long taken his own set of exercises that are ideal for him. For starters, we suggest you use the advice of trainer Gay Gasper, who has developed simple but very effective exercises especially for the abdominal muscles. However, we repeat - in order for the result to be obvious, the lessons should be done regularly.
Advice!You should not immediately load the muscles in the first few seconds. Before you start any workout, be sure to warm up.
Simple 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 - lift your shoulders off the floor, stay in this position for two measurements (one, two) and then lower again by exhaling on the floor. Like all subsequent exercises, 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 at this time should be relaxed. In fact, all other exercises will be complex variations of the former by studying the other muscle groups.
After the first exercise, rest the muscles again - lying on your back, stretch your arms, inhale and lower them.
If you feel tired while doing the exercises, do not give up. You can not easily achieve a perfect belly.
Advice!If the exercise is still difficult for you, simplify it by doing it with your arms crossed at your wrists. In the future, when the muscles are strengthened, you can run the full version.
Lifting the legs
Now we start processing 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 the stomach, lift the hips slightly a few inches off the floor (legs bent) and return to the starting position.
We will rest a little, we will stretch and we will continue our lesson again. During this exercise, the back should not be torn off the floor. All work must be done by the abdominal muscles. When you have fully mastered these movements in subsequent workouts, complicate them by lifting not bent, but fully extended legs.
Advice!Once you feel that your muscles are stronger, the pauses and rests between repetitions can be removed.
Twisting and lifting the legs
Let's combine the first and second exercises we have already mastered. Lie on your back, as in the second exercise, bend your knees and spread your arms wide to the sides. Drain the press. In this position, we must lift both the shoulders and the buttocks above the floor.
Exhalation during exercise occurs at the time of greatest intensity. Breathing is uniform. Do not pull your elbows forward. Break again and relax the muscles for 1–1, 5 minutes. We continue these exercises.
Start the exercise in a good mood, then the result of the training will be better.
Advice!Going for sports with someone is easier. Seek the support of a friend or colleague and start working together on your silhouette. You will be able to help each other with tips and share the results of achievements.
Side creases
These movements will help in training the oblique muscles. The starting position is similar to the position in the first exercise. Lie on your back, slowly bend your knees. Press your feet to the floor. The hips are slightly apart. Hands behind your head. You do not need to stick them, just press them tightly on your head.
As we exhale, we begin to gradually reach first with one shoulder and then with the other shoulder to the opposite knee. The other elbow remains on the floor, helping to maintain our balance. The buttocks do not come off the floor. Only the upper back is raised, the back in the middle remains firmly pressed to the floor. Do not lower your chin. Also 10 repetitions.
Advice!You can simplify the exercise if you do not put your hands behind your head, but simply reach them on the opposite knee. A more difficult option is to lift and cross your legs.
Twisting with a lug
Lying down. The legs are on the floor, the legs bent at the knees. We hold our hands behind our heads. Pull one leg or the other upwards towards the chest, while lifting the back. The other leg is still bent at the knee to maintain balance and the leg is on the floor.
We are looking forward. Exhale as you bend, inhale when you return to the starting position. We do not take our breath away. The same goes for the second part. Do 5 movements for each leg.
If you want to make the exercise easier, stretch your leg up. A more difficult choice with lifting both legs. In addition, when the first leg works, the second does not bend.
Advice!Each repetition counts. Even if you are tired, push yourself to make the move one more time, one last time.
Bike
Slightly modified movements, known to us from physical education courses, work the lateral muscles perfectly. Bend your legs so that your heels are closer to your buttocks. Hands behind head, shoulders off the floor. First, straighten one foot so that the angle between it and the floor is 45 degrees. At the same time we stretch with one shoulder up to the knee of the bent (opposite) leg.
Straighten the bent leg, bend the second and repeat the movements, but with the other shoulder. Repeat 10 times without pauses.
Advice!To achieve the best results, what matters is not the quantity but the quality of the exercises performed. In order for the muscles to fully load, the movements must be slow and without haste.
Shake your socks
Quite a difficult exercise that gives the maximum load to the press. Lie on your back, put your hands behind your head and lift your legs bent at a 90 degree angle. At the same time the socks are pulled. Tear the upper back from the floor. We lower one foot, touching the floor with the toes. Then return it to its original position and lower the other leg.
During inhalation, the back is pressed to the floor. On the exhale - we get up. Do not lower your back when performing the movements.
Advice!If you have difficulty making these movements, try bending your legs at first without lifting your shoulders off the floor. In the future, you will complicate the exercise by doing it with your arms outstretched above your head.
Circular rotations
Exercise for work on the whole type. In the prone position, the knees are slightly bent, the feet on the floor, the hands behind the head. Cut the shoulders off the floor and start rotating the body in one direction or the other 5 times, without pausing. Whenever you need to do a full circle.
We do not tear the basin from the floor. We keep the balance with the feet pressed to the floor. The exercise is done as slowly and clearly as possible. Exhalation - rose. Inhale - come down.
Advice!Excessive hypertension is unacceptable. It will only lead to the fact that you get tired quickly and you will not be able to complete the whole band.
Back flexion with bent knees
We will pump the muscles of the press and the back. To do this, we kneel. The elbows should be bent and resting on the floor. You can put a small pillow or a soft towel under them.
Cut off the knees from the floor, holding only the elbows and toes. The back is straight. Count to three and carefully return to the starting position.
Advice!All exercises for the abdominal muscles can be done by both women and men.
Lifting the legs from the support position
Lie on your stomach. The arms are bent at the elbows. The toes of the extended feet rest on the floor. Get up in this position from the floor and stretch on a string so that each of your muscles is stretched. The back should not bend. Return to the starting position. Repeat the exercise.
Advice!Never bend over - otherwise your stomach will immediately start to sag. 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 abs, get rid of the relaxation of the abdomen and put in order the internal organs. But if you have a serious weight problem, be sure to include aerobic exercise - exercises in which oxygen is burned intensively. In fact, with its participation, the maximum amount of fat is consumed.
Therefore, if you want to not only strengthen your muscles, but also get rid of the hated body fat as soon as possible, go for walking, jogging, swimming, ice skating, volleyball, football, hockey or dancing. Combined with the right diet, they will help you get rid of weight problems quickly.