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Exercises for abdominal dieting at home: effective gymnastics

One of the most problematic areas of the human body is the abdomen. Active accumulation of subcutaneous fat in this area is inherent in both boys and girls. For the summer, I want to pump up the press to make the waist more visible, and in this case, exercises will be needed for abdominal weight loss at home. In addition, one should follow a proper diet so that the calories expelled during exercise are not returned.

Causes of Excess Abdominal Fat

Generally, every human being has a small amount of fat that protects the internal organs, the bones, and is involved in certain processes of hormone production. Excess amounts are harmful to health, impair shape and self-esteem. The abdomen does not grow overnight, so you need to deal with this problem in a timely manner. The following factors are provoking your development:

  1. Poor metabolism (metabolism).As you age, this process slows down (if not supported by sport), leading to poor food processing. Instead of energy, the body begins to accumulate excess weight. This problem is more common in women. Every person has a different metabolism, so some people can eat any food and still not get fat.
  2. Genetic predisposition.Scientific studies show that in the presence of obese people in the family, you are at high risk of having hereditary obesity.
  3. Sedentary, sedentary lifestyle.This is one of the factors that slows down your metabolism. The less physical activity you have in your life, the fewer calories your body consumes and over time they begin to accumulate in different parts of your body.
  4. Overeating.A person begins to gain weight when he eats more than his body spends.
  5. Improper posture while sitting.If a person relaxes, their spine is curved, the likelihood of abdominal obesity increases significantly. Keep your back straight while sitting.
  6. Illness, stress.These factors are the main reasons that lead to the accumulation of fat under the skin. The amount of cortisol in the body increases, which contributes to weight gain. Sleep apnea, breast cancer, cardiovascular pathologies, arterial hypertension, diabetes also give centimeters at the waist.
  7. Weak abdominal musclesare unable to hold the internal organs in the desired position, causing the abdomen to protrude.
  8. Hormonal changes.This reason is more pronounced in women approaching the Middle Ages. Fat begins to increase in proportion to body weight. During menopause, there is an increased risk of accumulating extra centimeters in the waist area. Hormones are an important part of the regulation of body fat.

Exercises for the abdomen and waist

exercises to slim the abdomen and waist

The slim figure is the merit of a balanced healthy diet and regular exercise at home or in the gym. It cannot force individual parts of the body to lose weight, so abdominal fat-burning exercises also affect other muscle groups. For anatomical reasons, some people lose weight or gain weight faster in some places, approx. The principle of weight loss - reducing calories consumed, speeding up metabolism.

Choose cardio from all your fat burning workout options. This is one of the options for exercising at home or outdoors, where the pace is high and the cardiovascular system works in an enhanced mode. This forces the body to absorb more energy, breaking down nutrient stores. Such a workout speeds up your metabolism, saturating muscles and body cells with nutrients and oxygen. To reduce your waist and strengthen your abdomen, you can:

  • swimming;
  • riding a stationary bike at home or by bike;
  • Pilates;
  • fitness;
  • aerobics;
  • gymnastics;
  • football, basketball;
  • For jogging in the fresh air or on a treadmill at home.

Effective Top Press Exercises

Traditionally, the abdominal muscles are divided into the upper part and the lower part. The press is a muscle and is fully involved in abdominal weight loss exercises at home, so it’s wrong to talk about training a separate section. There are still training options that make it easier to target a specific area of ​​the abdominal muscles. Curls are a popular option, here are some effective options for the upper abdominal muscle:

  1. Classic version.Place a mat on the floor, lie on your back, bend your knees slightly (it should reach an angle of about 30 degrees). Another man has to sit on his feet. Or hang them on a couch, closet to secure the position of the body. Put your hand behind your head and lock it. Start reaching with your chin toward the pelvis, remembering that you should lift at the expense of your abdominal muscles, not your lower back. Perform 2-3 times 10-15 times, increasing this value to 30-40 over time.
  2. With legs raised.You have to throw your feet on a hill, a sofa, chair and bench are suitable for this in the gym. In addition, the twisting technique is completely repeated from the example above, as are the number of approaches.

Exercises for the lower abdomen

This part of the abdomen often bothers girls because even with low weight, the tummy begins to bulge slightly. Most often, this is not due to the fat layer, but to the weakness of the abdominal muscles, which are unable to retain internal organs. When the home press is confirmed, this prominence disappears. The following exercise can be used:

  1. Place a rug on the floor and lie on your back.
  2. You need to connect it to your closet, sofa, or something heavy with your hands.
  3. Smooth legs begin to rise until they form 30 degrees with the floor.
  4. Lock them in this position and keep them as long as possible.
  5. Lower your foot to the floor and relax a bit. Repeat this step 5-6 times.

Exercises to slim your abdomen and side

rope exercises for belly dieting

An important condition for reducing the size of the waist and abdomen is to follow the right diet. You have to give up fast food, fried and sweet food, alcohol. This will help you get rid of those extra pounds, and exercise for abdominal weight loss will speed up this process and give your shape an appetizing shape. In this case, you will not be able to limit yourself to one charge and in addition to the effective abdominal exercises described above, you will also need to do cardio training at home.

The main task of such exercises is to keep your heart rate high for at least 20-30 minutes. Experienced athletes do cardio workouts for 40-60 minutes. For beginners at home, the circular workout, which can be done without special equipment, is well suited. Do the following exercises for side and waist loss:

  • skipping rope for 3-4 minutes;
  • 20 side deflections on each side;
  • classic twists;
  • skipping rope again for 3-4 minutes;
  • board practice;
  • slopes 20 times in both directions;
  • page crunches.

The most effective abdominal exercises

There are many ways to do abdominal workouts. A person usually selects effective exercises for abdominal weight loss based on their effective feelings. Some options perform technically better and give good results, some do not work due to inexperience or unpreparedness. For most athletes, the following exercises have become optimal exercises for abdominal and side training at home:

  • side bends;
    • board;
  • swinging lungs;
  • vacuum.

board

This exercise helps to strengthen the abdominal muscles without increasing their volume. This is especially useful for girls. Who want to flatten their bellies. The classic twist is a dynamic load that increases the volume of the press, and the rod is static, which only strengthens, makes the muscle fibers more flexible. The exercise is carried out at home according to the following rules:

practical planks for dieting the abdomen
  1. Lay down a rug and stand up.
  2. Lower yourself to your elbows so that they are just below your shoulders. Make sure your back is not round and your pelvis does not fall low, your body should be stretched in a straight line.
  3. This position should be maintained for at least 20-30 seconds for beginners and 1-2 minutes for advanced athletes.
  4. Repeat this exercise 3-4 times, trying to continuously increase the time in a static position.

There are a number of "modifications" to this practice - with rotation and spread. The point is, in addition to the above option, you turn the turn of the pool inwards or on the straightened arms to the sides. Such "improvements" do not bring additional benefits, and it is better to carry out the practice in its original form. In addition to the press, the rod helps strengthen the lower back, shoulders, forearms, abdominal muscles, buttocks and back of the thighs without special shells at home.

Turning lungs

This is a versatile exercise designed for the hips, buttocks and all abdominal areas. This is a good option if you need exercises at home to lose weight on your legs and abdomen. You can do it with empty hands or with additional dumbbells (fitball, bag, pancakes, dumbbells). The technique is as follows:

  1. Lean forward with your knees at a 90-degree angle.
  2. Place your arm to your side and turn right while holding your pool in place.
  3. Jump with the other leg and turn left.
  4. Repeat this movement 10-15 times.

Side turns

To lose weight, it is recommended to exercise every morning and 2-3 cardio workouts a week. One of the problem areas of training is the lateral abdominal muscles. Keep in mind that when working with weights, there is a possibility that your muscle volume will increase and your waist will disappear (this is important for girls). At home, you can perform side bends that use the oblique abdominal muscles with proper technique. The technique is as follows:

exercise to thin the abdomen
  1. The legs are shoulder-width apart. Fold your arms and lift them over your head.
  2. Tilt your torso far to the left to feel the stretch on the other side of your body.
  3. Hold this position for 15 seconds.
  4. Return to the original pose and repeat on the right.
  5. Increase the offense time from 15 seconds to 30 or longer over time.

Vacuum

This method of weight loss and abdominal strengthening is actively used in bodyflex exercises. If you are looking for effective exercises for a flat stomach, try Vacuum. The technique is as follows:

  1. Stand on all fours with your hands on the ground.
  2. Take a deep breath and exhale as much as possible so there is no air at all
  3. At this point, tighten your stomach and tighten it.
  4. Hold the position for 15-20 seconds. Make sure your eyes do not start to darken or twist in your head. If these symptoms appear, stop the exercise and shorten the holding time.
  5. Perform 4-5 such repetitions, you can increase the number over time.

How to do exercises for abdominal weight loss at home

To achieve the desired result and the effectiveness of your workout, you need to follow a few rules. Even the lightest abdominal slimming exercises require pre-warm-up, preferably a skipping rope or jogging to warm up all the muscle groups in the body. This not only prepares you for your workout, but also speeds up your metabolism, raises your heart rate and loses weight faster. Follow these recommendations:

  • be sure to follow your diet;
    • The
  • crunch should be performed with abdominal muscles, not the lower back;
  • should not be done more than 15-20 reps, otherwise it will not strengthen the muscles but start building, which will not help to make your waist thinner;
  • Be sure to stretch after every workout;
  • Drive classes regularly, not occasionally.