Perhaps one of the most common problems for women is a large or sagging stomach, which can arise as a result of many factors. Improper nutrition, pregnancy, childbirth, hormonal disorders - these are just a small list of reasons why fat appears in the abdomen. The question is: how to get rid of excess belly fat? We will be happy to provide an answer to this question in today’s article.
So, the first thing that will help us in fighting belly fat is proper nutrition and exercise. As an aid, you can use a diet for the stomach or good nutrition. In addition, you can freely create a nutrition program that will help you lose weight, including in the abdominal area. For this, bakery products, carbonated beverages, smoked and fatty foods and alcohol should be excluded from the diet. The diet should be arranged in such a way that it is dominated by fruits, vegetables and meats of the diet.
Well, for stable and long -lasting results, in addition to diet, you should be active in sports. Jogging, swimming, dancing and working out in the gym can help you with this.
A set of exercises to flatten the stomach
However, if you do not have time for all the above physical activities outdoors, then you can successfully do a set of exercises to lose weight on the stomach at home.
Note that just 20 minutes a day is enough for your stomach to be flat and beautiful. The main rule is that classes should be held regularly.
So, what exercises will help you lose weight in the abdominal area?
Exercise number 1
Sit on the floor, place your feet on a stationary and stable object and bend sideways, back and forth, holding your hands on the locks behind your head. This exercise is a kind of warm -up that will prepare the muscles for further work.
Exercise number 2
Lying on the floor, lift both legs at a 90-degree angle with your knees not bent and your upper body off the ground. Number of repetitions - starting from 15 (add 2-3 lifts per day).
Exercise number 3
Lie on the floor and pull the bent right knee and left elbow toward each other, then straighten and do the same with the left knee and right elbow. Repeat 20 times for each position.
Exercise number 4
Lie on the floor, straighten, bend your legs slightly at the knees and raise your pelvis to the maximum height possible. Now correct this position for 10 seconds and slowly lower yourself. Repeat the exercise 15 times. Note that this exercise not only tightens the abdomen, but also strengthens the muscles of the back and legs.
Exercise number 5
Lying on the floor, bend your legs slightly at the knees, while your back and legs are in a straight line, and your arms are smoothly brought to the back of your head. Now slowly, lift your upper body so that your chest is touching your bent knees. You need to start training from 5 times, gradually increasing the maximum amount possible for you, but not causing any unpleasant or painful sensations.
Stomach Shrink Exercises for Men
The exercises described above can be successfully used not only by women. But for men, they can be advised a few more additional exercises that will produce the desired load on the oblique muscles, biceps and lower legs:
- Sit on the floor, lean back slightly and rest on your hands. Lift both legs at the same time, press to your stomach and lower to the floor, straighten.
- The starting position is the same as in the previous exercise. Do the same, just alternating with your right and left legs, press to your chest (tilt your body slightly forward) and straighten to the floor.
- Lie on the floor with knees bent. Press your hands to your chest, clenching your palms into a fist. Stretch your left and right arms sharply alternately (as if you were boxing), trying to lift your active shoulders as much as possible.
- The starting position is the same as in the previous exercise. Only now is it necessary to try to reach the knees with your hands: now with the right, now with the left, and then with both at the same time.
- Take a starting position such as for push -ups - place your body horizontally on the floor, facing down, resting on the palms of your hands and feet. Now, alternately tearing the opposite arms and legs, connecting them together with your elbows and knees in the abdomen. So, place your right hand and left foot on the floor, resting the bent left elbow on the knee of the bent right foot under your stomach. Save your balance.
- The starting position is the same as in the previous exercise. Make sure your back and lower back do not move parallel to the floor, lift your arms and legs alternately from opposite sides. So, lift your left hand and right foot off the floor, while swinging them sharply upwards. Repeat with right hand and left foot.
- Lie on the floor with your hands on your sides. Lift your legs straight and hold for a few seconds (slowly increasing this time). Do not lift your head while doing this.
- The starting position of the body is the same as in the previous exercise. Do the same, just lift your head and shoulders at the same time.
Start with 15 repetitions for each exercise, gradually increasing the number-at least to 20, but preferably to 50 or more, because the result will directly depend, among other things, on the number of repetitions. Initially, it is enough to do 3 times a week, but gradually bring the number of exercises to 5, while not forgetting to diversify the exercises and increase the number of their repetitions.
However, the exercises described for belly slimming for men will be useful for women as well, so give it a try, ladies!
Exercise to slim the abdomen
And that's not all. There are also special exercises to lose weight on the sides of the abdomen. They are very effective and can adjust the silhouette:
- Place your feet shoulder -width apart, arms can be placed at the waist of the future. Now bend diagonally forward to the left leg - backward to the right. Tilt to 90 °, then change direction. Try to feel the tension on the sides; this is where folding should take place. Then, you can complicate this exercise by swinging your arms upwards and bending your legs at the knees.
- Lie on the floor, stretch your arms to the sides, and bend your legs at the knees and press to your stomach. Without lifting your upper back off the floor, place your feet on the floor either to the right or to the left of your thighs.
- Lying sideways on the floor with arms bent at the elbows. Place your feet on a hill (for example, on a bench). Now lift your body up, extend your bent arms, but from the elbows to the palms, it should fit the floor for support. In this case, the body should take a straight position, parallel to the floor. The upper arm is placed at the waist. Bend your body down at the waist, making swaying movements, but at the same time remain canopy. Repeat 15 times. Do the same by changing the "active" part of the waist.
To shape the waist, it is very logical to do lunges, squats, work with hoops and hula-hoops.
That all! Now you know how to get rid of belly fat and become the owner of beautiful abs! But remember that if after 2 weeks of frequent intense training you don’t see any positive results, then this means either you are eating incorrectly or doing the training incorrectly: pay attention to the technique and don’t be lazy! You should be able to feel the muscles you are loading during the workout. And don’t forget that any high -quality weight loss happens systemically: proper nutrition as well as regular exercise.
Good luck and amazing results!