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Exercises for slimming the abdomen at home: effective gymnastics

One of the most problematic areas of the human body is the belly. An active accumulation of subcutaneous fat in this area is inherent in both boys and girls. By the summer, I want to pump up the press so that the waist is more clearly visible, and in this case, exercises for losing weight on the abdomen at home will be needed. Also, a person should follow the correct diet so that the calories removed during training do not return.

Causes of excess abdominal fat

Each person normally has small fat deposits, which serve to protect the 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 solved in time. The following factors provoke its development:

  1. Bad metabolism (metabolism).With age, this process becomes slower (if not supported by sport), 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.
  2. Genetic predisposition.Scientific studies show that in the presence of obese people in the family, there is a high risk that you too have a hereditary potential for weight gain.
  3. 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.
  4. Eating too much.A person begins to gain weight when he eats more than his body spends.
  5. Incorrect posture when sitting.If a person is curved, their spine is curved, the likelihood of obesity in the abdomen increases significantly. Keep your back straight when sitting.
  6. Illness, stress.These factors are 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 disease, high blood pressure, diabetes also add inches to the waist.
  7. Weak abdominal musclesare unable to keep the internal organs in the desired position, so the stomach becomes bulging.
  8. Hormonal changes.This reason is more evident in women approaching middle age. Fat begins to grow in proportion to body weight. During menopause the risk of accumulating extra inches in the waist area increases. Hormones are an important part of body fat regulation.

Exercises for abdomen and waist

exercises to lose weight in the abdomen and waist

A slim figure is the merit of a healthy and balanced diet and regular physical activity at home or in the gym. It is not possible to 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, speeding up the metabolism.

Of all the fat burning workout options, choose cardio. This is an option for home or outdoor exercise, in which a high pace is maintained and the cardiovascular system works in an advanced mode. This forces the body to consume more energy, break down nutrient reserves. Such training will speed up the metabolism, saturate the muscles and cells of the body with nutrients and oxygen. To reduce the waist, strengthen the abdomen, you can do:

  • swimming;
  • ride a stationary bike at home or a bicycle
  • Pilates;
  • fitness;
  • aerobic;
  • gymnastics;
  • football, basketball;
  • for jogging outdoors or on a treadmill at home.

Effective exercises for superior printing

Conventionally, the abdominal muscles are divided into the upper and lower parts. The press is a muscle, and during the exercises for weight loss the abdomen at home is completely involved, so talking about training a separate part is wrong. There are still some training options that make it easy to target a specific area of ​​the abdominal muscles. Curls are a popular option, here are some effective options for upper abs:

  1. Classic version.Put a carpet on the floor, lie on your back, bend your knees slightly (you should get an angle of about 30 degrees). Another person should sit upright. Or hook them to a sofa, wardrobe, to ensure body position. Put your hands behind your head and lock them in a lock. Begin to stretch your chin towards your pelvis, keep in mind that you should be lifting the lift 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.
  2. With your legs raised.You have to throw your legs on a hill, a sofa, a chair, a bench in the gym is suitable for this. In addition, the twisting technique is completely repeated from the previous example, the number of approaches too.

Exercises for the lower abdomen

This part of the belly often bothers girls, because even with a low weight, the belly begins to bulge a little. Most often this is not due to the fat layer, but to the weakness of the abdominal muscles, which are unable to hold the internal organs. When strengthening the press at home, this protrusion will disappear. You can use the following exercise:

  1. Put a rug on the floor and lie on your back.
  2. Use your hands to hook onto a cupboard, sofa or something heavy.
  3. Start lifting your straight legs up to form 30 degrees with the floor.
  4. Lock them in this position and keep them for as long as possible.
  5. Lower your feet to the floor and rest for a while. Repeat this step 5-6 times.

Exercises to lose weight in the abdomen and hips

exercises with the rope to lose weight in the belly

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 foods, alcohol. This will help you get rid of those extra pounds and exercise to lose weight on the 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 effective exercises described above for the abdomen, you will have 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 suitable for beginners at home, which can be performed without special equipment. Do the following exercises to lose weight on the hips and waist:

  • jump rope for 3-4 minutes;
  • 20 side bends on each side;
  • classic twists;
  • jump rope again for 3-4 minutes;
  • plank exercise;
  • tilts 20 times in each direction;
  • side crunches.

The most effective abdominal exercises

There are many different options for doing ab workouts. A person, as a rule, selects effective exercises for losing weight on the abdomen based on his own feelings. Technically it performs some options better and they give a good result, some don't work due to inexperience or unpreparedness. For most athletes, the following exercises have become the optimal exercises for training the abdomen, sides at home:

  • lateral curves;
  • table;
  • swing lunges;
  • empty.

Plank

This exercise helps strengthen the abdominal muscles without increasing their volume. This is especially useful for girls. They want to flatten their belly. Classic twisting is a dynamic load that increases the volume of the press, and the bar is static, which strengthens it, makes the muscle fibers more elastic. Exercise is performed at home according to the following rules:

exercise table for belly slimming
  1. Spread out a mat and get into a flex position.
  2. 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 go down, the body should be stretched in a straight line.
  3. This position should be held for at least 20-30 seconds for beginners and more than 1-2 minutes for advanced athletes.
  4. Repeat this exercise 3-4 times, try to constantly increase the time in a static position.

This exercise has several "modifications" - with a pivot and a spread. The bottom line is that, in addition to the above option, add an inward rotation of the pelvis or twist the straightened arms to the sides. You will not get any further benefit from such "improvements" and it is best to perform the exercise in its original form. In addition to the press, the bar helps strengthen the lower back, shoulders, forearms, abs, buttocks and back of the thigh without special shells at home.

Lunges with turns

This is a versatile exercise that hits the hips, glutes and all abdominal areas. This is a good option if you need home exercises to lose weight on your legs and abdomen. You can do it empty-handed or with an additional weighting agent (fitball, bag, pancake, dumbbell). The technique is as follows:

  1. Come down forward with the knee at a 90 degree angle.
  2. Put your arms to the sides and turn to the right keeping the pelvis in place.
  3. Sink with the other foot and turn left.
  4. Repeat this movement 10-15 times.

Side curves

For weight loss, it is recommended to exercise every day in the morning and 2-3 cardio workouts per week. One of the problem areas for training are the lateral abdominal muscles. Keep in mind that when you work with weights, there is a chance that your muscles will increase in volume and your waist will disappear (this is important for girls). At home you can do lateral pushups, which, with the right technique, use the oblique abdominal muscles. The technique is as follows:

exercise to lose belly weight
  1. Feet shoulder-width apart. Fold your arms and lift them above your head.
  2. Tilt your torso as far to the left as possible to feel the stretch on the opposite side of your body.
  3. Hold this position for 15 seconds.
  4. Return to the starting pose and repeat for the right side.
  5. Over time, increase the commit time from 15 seconds to 30 or more.

Blank

This method of losing weight and strengthening the abdominals is actively used in bodyflex exercises. If you are looking for effective exercises for a flat stomach, you should try vacuum. The technique is as follows:

  1. Get on all fours with your hands on the floor.
  2. Take a deep breath, then exhale as much as possible so that there is no air
  3. At this point, pull your belly in and tighten it.
  4. Hold the position for 15-20 seconds. Make sure your eyes don't start to darken and spin in your head. If these symptoms appear, stop exercising and reduce the waiting time.
  5. Do 4-5 of these reps, you can increase the number over time.

How to do exercises for weight loss at home

To achieve the desired result and the effectiveness of training, you need to follow some rules. Even the lightest abdominal slimming exercises require a preliminary warm-up, preferably jumping rope or going for a run to warm up all the muscle groups in the body. This will not only prepare you for your workout, it will also speed up your metabolism, increase your heart rate, and you will lose weight faster. These recommendations should be followed:

  • make sure you are on a diet;
  • crunches should be performed using the abdominal muscles, not the lower back;
  • you should not do more than 15-20 repetitions, otherwise you will not strengthen the muscles, but you will start building them, which will not help you to thin the waist;
  • be sure to stretch after each workout;
  • Conduct classes regularly, not occasionally.