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Abdominal slimming exercises at home: effective exercise

One of the most problematic areas of the human body is the abdomen. An active accumulation of subcutaneous fat in this area is inherent in both men and girls. By summer, I want to raise the press so that the waist is more visible and in this case you will need exercises to lose weight in the abdomen at home. In addition, a person must follow a proper diet so that the calories removed during training do not return.

Causes of Excess Belly Fat

Every person usually has fats, which are used to protect the internal organs, bones and are involved in some of the hormone production processes. Too much is harmful to health, destroys the figure and self-esteem. The abdomen does not grow all night, so this problem must be treated in time. The following factors cause its development:

  1. 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. Every person has a different metabolic rate, so some can eat any food and have no fat.
  2. Genetic predisposition.Scientific studies show that with the presence of obese people in the family, there is a high risk that you may have an inherited potential to gain weight.
  3. Sedentary, sedentary lifestyle.This is one of the factors that slows down the metabolism. The less physical activity in your life, the less calories are expended by the body and over time begin to accumulate in various parts of the body.
  4. Overconsumption of food.A person begins to gain weight when he eats more than his body spends.
  5. Wrong posture when sitting.If a person recedes, his spine bends, the chance of abdominal obesity increases significantly. Keep your back straight when sitting.
  6. Illness, anxiety.These factors become the main causes leading to the accumulation of subcutaneous fat. The amount of cortisol in the body increases, which contributes to weight gain. Sleep apnea, breast cancer, cardiovascular disease, high blood pressure, diabetes also add inches to the waist.
  7. Weak abdominal musclescannot hold the internal organs in the desired position, so the abdomen protrudes.
  8. Hormonal changes.This reason is more pronounced in women approaching middle age. Fat begins to increase with weight. During menopause, the risk of accumulating extra inches in the waist area increases. Hormones are an important part of regulating body fat.

Exercises for the abdomen and waist

exercises for slimming the abdomen and waist

A slim figure is the value of a balanced healthy diet and regular physical exercise at home or in the gym. You can not force individual parts of the body to lose weight, so belly fat burning exercises also affect other muscle groups. For anatomical reasons, in some people, certain parts lose weight or gain weight faster, on the principle of weight loss is one - reducing the amount of calories consumed, speeding up metabolism.

From all the fat burning workout options, choose cardio. This is an option for exercise at home or outdoors, in which a high pace is maintained and the cardiovascular system works in improved function. This causes the body to consume more energy, to break down nutrient stores. This workout 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 bicycle.
  • Pilates?
  • gymnastics?
  • aerobics?
  • gymnastics?
  • football, basketball?
  • for jogging in the fresh air or on a treadmill at home.

Effective superior exercises

Conventionally, the abdominal muscles are divided into upper and lower limbs. The press is a muscle and during exercises for slimming the abdomen at home is fully involved, so it is wrong to talk about training in a separate place. There are still some workout options that make it easy to target a specific area of ​​your abdominal muscles. Curls are a popular choice, here are some effective options for the upper abdomen:

  1. Classic version.Lay a rug on the floor, lie on your back, bend your knees slightly (you should have an angle of about 30 degrees). Another person has to sit on his feet. Or attach them to a sofa, a closet to secure the body position. Put your hands behind your head and put them in a lock. Begin to reach your pelvis with your chin, keep in mind that you should lift with the abdominal muscles and not with the lower back. Perform 2-3 sets 10-15 times, over time, increase this value to 30-40.
  2. With legs raised.You have to throw your feet on a hill, a sofa, chair, bench in the gym is suitable for this. Further, the twist technique is completely repeated from the above example, the number of approaches is also.

Exercises for the lower abdomen

This part of the abdomen often worries girls, because even with low weight, the abdomen begins to swell a little. Most of the time 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 reinforcing the type in the house, this ledge will disappear. You can use the following exercise:

  1. Lay a rug on the floor and lie on your back.
  2. Use your hands to stick to a closet, sofa or something heavy.
  3. Start raising your straight legs until they are 30 degrees to the floor.
  4. Lock them in this position and hold them as long as possible.
  5. Lower your feet to the floor and rest a little. Repeat this action 5-6 times.

Exercises for slimming the abdomen and ribs

rope exercises for slimming the abdomen

An important condition for reducing the size of the waist, abdomen - adherence to proper nutrition. It is necessary to give up fast food, fried and sweet food, alcohol. This will help you get rid of these 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 effective abdominal exercises, you will need to do cardio training at home.

The main task of these exercises is to keep the heart rate at a high level for at least 20-30 minutes. Experienced athletes do cardio training for 40-60 minutes. For beginners at home, the cycle training is suitable, which can be done without special equipment. Do the following exercises to lose weight on the sides and waist:

  • rope for 3-4 minutes.
  • 20 side bends on each side.
  • classic twists?
  • rope again for 3-4 minutes.
  • board exercise?
  • tilt 20 times in each direction.
  • lateral malfunctions.

The most effective abdominal exercises

There are many different options for abdominal training. A person, as a rule, chooses effective exercises for weight loss in the abdomen according to his emotions. Technically it makes some choices better, and they give a good result, some are not resolved due to inexperience or unpreparedness. For most athletes, the following exercises have become the best exercises for training the abdomen, ribs at home:

  • side turns?
  • board?
  • swing swing;
  • empty.

Board

This exercise helps strengthen the abdominal muscles without increasing their volume. This is especially useful for girls. Who wants to straighten their belly. The classic twist 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:

exercise board for slimming the abdomen
  1. Lie on a rug and enter push-up position.
  2. Lower yourself to your elbows so that they are just below your shoulders. Make sure that the back is not round and the pelvis does not fall low, the body should be stretched in a straight line.
  3. This position should be maintained 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 many "modifications" - one turn and one turn. The bottom line is that in addition to the above option, you add an inward turn of the pelvis or activate the straight arms on the sides. You will not receive additional benefit from such "improvements" and it is better to do the exercise in its original form. In addition to the press, the board helps strengthen the lower back, shoulders, forearms, abdomen, buttocks and back of the thigh without special shells at home.

Lunges with turns

This is a flexible exercise that targets the thighs, buttocks and all abs. This is a good choice if you need exercise at home to lose weight on your legs and abdomen. You can do it with empty hands or with an additional weighting agent (fitball, bag, pancake, dumbbell). The technique is as follows:

  1. Move forward with your knee at a 90 degree angle.
  2. Put your hands sideways and turn to the right keeping the pelvis in place.
  3. Climb with your other foot and turn left.
  4. Repeat this movement 10-15 times.

Lateral turns

For weight loss, it is recommended to exercise daily in the morning and 2-3 cardio exercises per week. One of the problem areas for exercise is the lateral abdominal muscles. Keep in mind that when you work 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 make lateral turns, which, with the right technique, use the oblique abdominal muscles. The technique is as follows:

exercise to lose weight in the abdomen
  1. Separates the shoulder width of the legs. Fold your arms and lift them above your head.
  2. Tilt your torso to the left as you can feel the stretch on the opposite side of your body.
  3. Hold this position for 15 seconds.
  4. Return to the starting position and repeat on the right side.
  5. Over time, increase the commitment time from 15 seconds to 30 or more.

Empty

This method of weight loss and abdominal strengthening is actively used in body bending exercises. If you are looking for effective exercises for a flat stomach, then Vacuum should be tried. The technique is as follows:

  1. Start with your hands on the floor.
    2. Take a deep breath and then exhale as much as possible so that there is no air.
  2. At this point, pull your stomach in and tighten it.
  3. Hold the position for 15-20 seconds. Make sure your eyes do not start to darken and rotate on your head. If these symptoms occur, stop exercising and reduce the booking time.
  4. Do 4-5 of these repetitions, you can increase the number over time.

How To Do Abdominal Weight Loss Exercises At Home

In order to have the desired result and effectiveness of training, you must follow certain rules. Even the lightest abdominal weight loss exercises require pre-warm-up, preferably rope jumping or training to warm up all the muscle groups in the body. This will not only prepare you for your workout, but it will also speed up your metabolism, increase your heart rate and lose weight faster. These suggestions should be followed:

  • Be sure to follow a diet.
  • critical moments should be performed using the abdominal muscles and 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, something that will not help you make your waist thinner.
  • Be sure to stretch after each workout.
  • Take classes regularly, not occasionally.