One of the most problematic areas of the body in humans is the belly. An active accumulation of subcutaneous fat in this area is inherent in both guys and girls. By the summer, I want to pump up the press so that the waist is more clearly visible, and in this case, you will need exercises to lose belly weight at home. In addition, a person should follow the correct diet so that the calories driven away during the workout do not return.
Causes of excess belly fat
Every person normally has a little fatty deposits, which serve to protect internal organs, bones and is involved in some hormone production processes. An excess amount is harmful to health, spoils the figure and self-esteem. The belly does not grow overnight, so this problem should be dealt with in time. The following factors provoke its development:
- Poor metabolism (metabolism).With age, this process becomes slower (if not supported by sports), which leads to poor food processing. Instead of energy, the body begins to accumulate excess weight. This problem is more common in women. Each person has a different metabolic rate, so some can eat any food and still not get fat.
- Genetic predisposition.Scientific studies prove that in the presence of obese people in the family, there is a high risk that you, too, have a hereditary potential for gaining weight.
- Sedentary, sedentary lifestyle.This is one of the factors that slows down the metabolism. The less physical activity in your life, the fewer calories your body spends and over time they begin to accumulate in different parts of the body.
- Overeating.A person begins to gain weight when he eats more than his body spends.
- Incorrect posture when sitting.If a person slouches, his spine is curved, the likelihood of obesity in the abdomen increases significantly. Keep your back straight when sitting.
- Disease, stress.These factors become the main causes that lead to the accumulation of subcutaneous fat. The amount of cortisol increases in the body, which contributes to weight gain. Sleep apnea, breast cancer, cardiovascular pathologies, arterial hypertension, diabetes also add centimeters at the waist.
- Weak abdominal musclesare not able to hold the internal organs in the desired position, so the abdomen becomes protruding.
- Hormonal changes.This reason is more pronounced in women who are approaching middle age. Fat begins to grow in proportion to body weight. During menopause, the risk of accumulating extra centimeters in the waist area increases. Hormones are an important part of regulating body fat.
Exercises for the abdomen and waist
A slim figure is the merit of a balanced healthy diet and regular physical activity at home or in the gym. You cannot force individual parts of the body to lose weight, so fat burning exercises for the abdomen also affect other muscle groups. For anatomical reasons, in some people, specific places lose weight or gain weight faster, but the principle of weight loss is one - reducing the amount of calories consumed, accelerating metabolism.
Of all the fat burning workout options, choose cardio. This is an option for exercising at home or outdoors, in which a high pace is maintained, and the cardiovascular system works in an enhanced mode. This forces the body to consume more energy, break down nutrient stores. Such training will speed up your metabolism, saturate the muscles and cells of the body with nutrients and oxygen. To reduce the waist, strengthen the abdomen, you can do:
- swimming;
- riding a stationary bike at home or a bicycle;
- Pilates;
- fitness;
- aerobics;
- gymnastics;
- football, basketball;
- for jogging in the fresh air or on a treadmill at home.
Effective Upper Press Exercises
Conventionally, the abdominal muscles are divided into the upper section and the lower. The press is one muscle and during exercises for slimming the abdomen at home is fully involved, therefore, it is wrong to talk about training a separate part. There are still some training options that make it easier to target a specific area of your abdominal muscles. Curls are a popular option, here are some effective options for the upper abs:
- Classic version.Put a rug on the floor, lie on your back, bend your knees slightly (you should get an angle of about 30 degrees). Another person should sit on his feet. Or hook them onto a sofa, wardrobe, to secure the position of the body. Place your hands behind your head and put them in a lock. Start reaching with your chin towards your pelvis, keep in mind that you should be lifting at the expense of the abdominal muscles, not the lower back. Perform 2-3 sets of 10-15 times, over time, increase this value to 30-40.
- With legs raised.You need to throw your legs on a hill, a sofa, chair, bench in the gym is suitable for this. Further, the twisting technique is completely repeated from the above example, the number of approaches is also.
Exercises for the lower abdomen
This part of the belly often worries girls, because even with low weight, the tummy starts to bulge out a little. Most often this is not due to the fat layer, but to the weakness of the abdominal muscles, which are not able to hold the internal organs. When strengthening the press at home, this protrusion will disappear. The following exercise can be used:
- Place a rug on the floor and lie on your back.
- Use your hands to hook onto a wardrobe, sofa or something heavy.
- Begin to lift straight legs up until they form 30 degrees with the floor.
- Lock them in this position and hold them as long as possible.
- Lower your feet to the floor and rest a little. Repeat this action 5-6 times.
Exercises for slimming the abdomen and sides
An important condition for reducing the size of the waist, abdomen - adherence to the correct diet. It is necessary to give up fast food, fried and sweet food, alcohol. This will help you get rid of those extra pounds, and exercise to lose weight on your belly will speed up this process and give your figure an appetizing shape. In this case, you will not be able to limit yourself to one charge, and in addition to the above-described effective exercises for the abdomen, you will need to do cardio training at home.
The main task of such exercises is to keep the heart rate at a high level for at least 20-30 minutes. Experienced athletes do cardio workouts for 40-60 minutes. Circuit training is well suited for beginners at home, which can be performed without special equipment. Do the following exercises to lose weight at the sides and waist:
- jumping rope for 3-4 minutes;
- 20 side bends on each side;
- classic twists;
- jumping rope again for 3-4 minutes;
- plank exercise;
- slopes 20 times in each direction;
- side crunches.
The Most Effective Abdominal Exercises
There are many different options for doing abdominal workouts. A person, as a rule, selects effective exercises for losing weight on the abdomen according to their own feelings. He technically performs some options better, and they give a good result, some do not work out due to inexperience or unpreparedness. For most athletes, the following exercises have become the optimal exercises for training the abdomen, sides at home:
- side bends;
- plank;
- swing lunges;
- vacuum.
Plank
This exercise helps to strengthen the abdominal muscles without increasing their volume. This is especially useful for girls. Who want to flatten their belly. Classic twisting is a dynamic load that increases the volume of the press, and the bar is static, which only strengthens it, makes the muscle fibers more elastic. The exercise is performed at home according to the following rules:
- Lay down a rug and get into a push-up position.
- Lower yourself onto your elbows so that they are just below your shoulders. Make sure that the back is not round, and the pelvis does not drop low, the body should be stretched in one straight line.
- This position should be kept for at least 20-30 seconds for beginners and more than 1-2 minutes for advanced athletes.
- Repeat this exercise 3-4 times, try to constantly increase the time in a static position.
This exercise has several "modifications" - with a twist and turn. The bottom line is that, to the above option, you add a turn of the pelvis inward or turns on straightened arms to the sides. You will not get additional benefit from such "improvements" and it is better to perform the exercise in its original form. In addition to the press, the bar helps to strengthen the lower back, shoulders, forearms, abs, buttocks and the back of the thigh without special shells at home.
Lunges with turns
This is a versatile exercise that targets the thighs, buttocks, and all abdominals. This is a good option if you need exercises at home to lose weight on your legs and stomach. You can do it empty-handed or with an additional weighting agent (fitball, bag, pancake, dumbbell). The technique is as follows:
- Lunge forward with your knee at a 90 degree angle.
- Put your arms to the sides and turn to the right while keeping the pelvis in place.
- Lunge with your other foot and turn to the left.
- Repeat this movement 10-15 times.
Side bends
For weight loss, it is recommended to do exercises in the morning every day, and 2-3 cardio workouts per week. One of the problem areas for working out is the lateral abdominal muscles. Keep in mind that when working with weights, there is a possibility that your muscles will increase in volume and your waist will disappear (this is important for girls). At home, you can perform side bends, which, with the right technique, use the oblique abdominal muscles. The technique is as follows:
- Feet shoulder width apart. Fold your arms and raise them above your head.
- Tilt your torso as far to the left as you can feel the stretch on the opposite side of your body.
- Hold this position for 15 seconds.
- Return to the original pose and repeat the same for the right side.
- Over time, increase the commit time from 15 seconds to 30 or more.
Vacuum
This method of losing weight and strengthening the abs is actively used in body flex exercises. If you are looking for effective exercises for a flat stomach, then you should try Vacuum. The technique is as follows:
- Get on all fours with your hands on the floor.
- Take a deep breath, then exhale as much as possible so that there is no air at all
- At this point, pull in your stomach and tighten it.
- Hold the position for 15-20 seconds. Make sure that your eyes do not start darkening and spinning in your head. If these symptoms appear, discontinue the exercise and shorten the holding time.
- Do 4-5 of these reps, you can increase the number over time.
How to do exercises for belly weight loss at home
To get the desired result and training efficiency, you must follow some rules. Even the lightest abdominal weight loss exercises require a preliminary warm-up, preferably jumping rope or going for a run to warm up all muscle groups in the body. This will not only prepare you for your workout, but it will also speed up your metabolism, raise your heart rate, and lose weight faster. These recommendations should be followed:
- be sure to follow a diet;
- crunches should be performed using the abdominal muscles, not the lower back;
- you should not do more than 15-20 reps, otherwise you will not strengthen the muscles, but will begin to build them up, which will not help you make your waist thinner;
- make sure to stretch after each workout;
- Conduct classes regularly, not occasionally.