The problem of waist fat worries many people, so "how to correctly train abdominal muscles at home and get rid of the belly and side waist?" Most girls are worried because not every woman has the opportunity to go to the gym.So today we’re going to look at effective exercises for your lower and upper abs that you can do at home.
The abdominal area is a problem area for the vast majority of girls and women around the world.Even thin girls can develop a tummy if they stop eating right and start not going to the health club to exercise.What can we say about plumpness?Their stomachs must be monitored closely at all times.
If you want to get ready for summer or a trip to the seaside and get rid of that annoying tummy with abdominal exercises, then we will tell you how to do it as quickly and effectively as possible.Let’s take a look at how to lose belly fat through abdominal muscle training. Can abdominal muscle training help you lose abdominal fat?
How many times do you need to pump your abs to lose belly fat?
It is recommended to perform abdominal exercises every day, but if you find it too difficult, do it at least once every two days.The total number of lessons per week must be at least four.There's no need to immediately throw yourself into the pool and exhaust yourself doing dozens of methods and hundreds of repetitions of each exercise.Start small.
Initially, 5-10 repetitions per set, for a total of 30 repetitions, is enough.In the future, increase this number to 50.How much abs you need to pump to get rid of a pot belly depends on many factors, including diet and the individual characteristics of your body.
During training, focus on how you feel and your health.You should feel your muscles tighten.If you don't feel them, chances are you're doing something wrong.
To see results as quickly as possible, do this exercise twice a day, morning and evening.
abdominal exercise rules
You can work out your abs at home and at the gym.Motivation and focus on results will definitely lead to success.And combined with some diet, you will definitely achieve the results you want in the shortest time.
What should you eat to get rid of fat on your belly and sides during training?
Many girls are curious, "If I train my abdominal muscles, will the fat on my abdomen disappear?" There is no doubt about it!Combined with proper nutrition and regular exercise, the results won't keep you waiting, and soon you'll notice your stomach and sides begin to shrink.However, it's important to remember: ab training is no excuse to eat sweets without restraint.Agreed, training will be of little benefit if you yourself undermine the results achieved.
In order to get better results from your training, you must eat correctly and balancedly, but under no circumstances should you go hungry or eat only a few apples a day.Try increasing your protein intake and decreasing your fat and carbohydrate intake.
To specifically eliminate fat, you need to perform aerobic exercise (running, cycling) in order to expend as much energy as possible and therefore burn fat.
If abdominal exercises for strong and weak genders are the same, the goals are different.Sculpted abs are attractive to guys, but a six-pack is obviously too much for girls, and many would agree, but two vertical stripes look pretty good.A dry body completely devoid of fat could pose a danger to half of the human population.As a result, the fat balance in the body is disrupted, leading to problems with reproductive function.So with everything you need to know when to stop.
How to do abdominal exercises correctly and quickly at home to remove fat from the belly and sides
before class
In order for training to be fruitful, simple rules must be followed:
- All exercises performed while lying down must be performed on a hard, flat surface, roughly speaking, the floor.If the floor seems too hard, place an exercise mat on the floor;
- Fresh air must be supplied to the room; stuffiness will not only cause breathing discomfort, but also increase the burden on the heart;
- Stock up on clean, carbon-free drinking water or special drinks that boost your metabolism.
- A three-hour gap is required between the last meal and training;
- Before starting directly with abdominal exercises, you need to do a brief full-body warm-up to warm up the muscles;
- Abdominal muscles recover quickly, so don't rest too long between exercises;
- Only regular training will be effective.
Effective abdominal exercises to help you get rid of your belly and sides quickly at home
How to exercise lower abdominal muscles at home?
To strengthen the lower abdominal muscles, the most commonly used exercises include raising the body 45 degrees from the floor and raising and lowering the legs.Precise execution of these exercises will help girls properly tone their lower abs at home.
Lift your body 45 degrees from the ground
To perform: Lie on your back, bend your knees and keep your feet from the floor.Lift your torso and extend your arms up and forward as far as possible.Make sure your abdominal muscles are as tight as possible.Start with 20-30 reps and gradually increase to your maximum possible reps.
raise and lower legs
To perform: Lie on your back with legs straight and arms resting on your body.Lift your legs up to a 90-degree angle to the floor.Lower your legs as low as possible, but until your lower back touches the floor.Repeat 15-25 times.
General exercises for upper abdominal muscles
"How to train abdominal muscles correctly, remove abdominal fat, and what exercises to choose?" - This question interests many beginners; the following exercises not only help strengthen the upper abdominal muscles, but also help maintain the shape of the entire abdomen.
Elevate the pelvis
To perform: Lie on your back, lift your legs and bend your knees, keeping your arms across your body.Lift your pelvis off the floor and pull your knees toward your chest.Return your legs to the starting position.Make sure your shoulders don't leave the floor.Repeat 20-30 times.
sit-ups
This action can be called a "classic" in abdominal exercises.It works by pumping the upper abdomen.
Execution: Lie on your back and bend your legs.Lift your torso and extend your elbows toward your knees.Touch your right elbow to your left knee, and vice versa.
One of the twist options is the straight twist.
To perform: Lie close to a wall, perpendicular to it.Bend your knees and place your feet against the wall.Lift your feet, lifting your shoulder blades off the floor, and press your lower back firmly onto the floor.
Callanetics Distortion -1/100
This exercise differs from regular twists in that it is performed statically.
Execution: Just like a regular twist, but the only difference is - when your elbows reach your knees, you need to fix the position of your torso for exactly 100 seconds.We counted to a hundred and returned to the starting position.We stretch in the other direction, fix the position, and count to one hundred again.Perform an even number of exercises.
During any twisting movement, it is important to remember that your lower back should not lift off the ground and your neck muscles should be relaxed.
"Plank" is the best exercise to eliminate belly and side fat
This is an excellent exercise that not only engages all your abdominal muscles, but also your entire body.The exercise is absolutely static.And the longer you can stay still, the better.In terms of effect, it is no less effective than dynamic exercises.There are many options for performing plank exercises.
Execution: You need to assume a lying position similar to a push-up.It's just that the focus shouldn't be on the palm, but on the entire forearm.Look straight ahead.You need to stand up straight so that you draw a straight line from head to heels.Start by holding the position for 30 seconds and gradually increase the time to 5 minutes.
Don’t be lazy and do all these exercises every day as they won’t take up much of your time, no more than 20 minutes.You see, it’s not a big price to pay for the beautiful, flat tummy you’ll soon have.
How to lose belly fat harmlessly in a week of exercise
Losing weight is easier for people who frequent fitness centers.But the dilemma of getting rid of belly and side fat can be solved at home.
Basic exercises include twisting hoops and working your abdominal muscles.
The rotation of the hula hoop will prepare the abdominal muscles for exercise, activate blood circulation in the abdominal muscles, and optimize metabolism.This exercise can easily be combined with watching television.For beginners, it is best to bring a light hula hoop and gradually increase the weight over time.Set the width of your feet equal to the size of your shoulders and rotate them clockwise.Practice with the hoop for 20 minutes.Learning is more fun with music.
You should then go to the News Center.You need to do exercises to lose weight in your belly and sides: three sets of 15-30 repetitions with as little rest as possible in between.
Effective exercises for losing weight on the abdomen and sides:
- tilt.Stand with your hands at your sides and your feet stable.We tilt the body parallel to the floor, extend towards the left leg and pull the arm in the opposite direction.Then we bend back to the right side (the side seems to be pinched) and return the hands to the belt.Repeat in the other direction.The result is a diagonal tilt.
- The body rotates.Starting from the previous position, we turn the body left and right.Keep your torso still from the waist down.
- Side panels.Lie on your side, leaning on your forearms.Lift your body up and straighten it like a rope.Hold for as long as possible (2 minutes is best).Flip and repeat.
- Scissors.Lie on the floor, lift your legs off the floor and cross them at a faster pace.
- bike.Continue lying down, bend your legs, and extend your knees toward your opposite elbow, then switch to the other side.
- Curved laterally.With a bottle of water in your hands (and a dumbbell if you have one), lean to one side.Repeat the above steps with the other hand.
- Folding knife.Lie on your back with your body fully extended like a rope (arms extended overhead).Lift all limbs at the same time.Try touching your toes with your fingers.
- Side twist.Starting in the same position, place your hands behind your head.Place your bent legs alternately in opposite directions at a right angle.
Properly chosen physical exercise is a guarantee of beautiful, firm skin.In addition, the process of weight loss will be noticeable, and by exercising in the fresh air, you will feel positive emotions.
Sometimes situations arise where the stomach needs to be removed within seven days so that the problem can be eliminated.Even within a week, you can keep yourself organized if you really want to.In this case, we cannot forget that 7 days is too short a time.Depending on the deadline, you should take comprehensive action, the components of which are effective exercises for losing weight in a week.
During exercise, the body warms up, allowing more heat and oxygen to enter fat deposits, destroying them.In the process of exercise, you can not only lose fat, but also make yourself look younger.You can perform these exercises at home to lose weight quickly within a week.
You need to start the class with a small warm-up: running in place (2 minutes) bending forward, left, right 10 times.Jump in place (1 minute)
Main contents of training:
- Rock your abdominal muscles.To do this, lie on the floor, bend your knees, and put your hands behind your head.Perform body lifts.It is best to start with 10 times and gradually increase by 1-2 times.
- This exercise should be performed while lying on your side, so raise your leg as high as possible and hold it there for a few seconds.It’s best to start with 5 reps per leg.
- The following exercises will help tighten your lower abdomen; to do this, you should lie on the floor, put your hands behind your back, and at the same time raise your legs.You need to perform this exercise about 10 times and increase the load over time.
After such a home workout, do some stretches and take a contrast shower.
In order to make your weight loss process bring more fruitful results, you also need to follow some tips:
- It is best to practice in the morning and evening, and should be done on an empty stomach. Do not eat for an hour or so after exercise.
- Without diet, it is impossible to eliminate fat deposits in a short time.Therefore, you must limit yourself to at least sweets and fatty foods.
- It is recommended to fast once a week, you can use apples, kefir and buckwheat.Such a day will replenish the body with more energy and eliminate unnecessary substances.
- If the woman is already 35-45 years old.Here you should take a more thorough approach, for which it is better to perform exercises in the swimming pool and follow a diet.But when dieting, it's important not to rely on food restrictions.
- If you don't feel like exercising at all, walking can help.You need to walk a lot to work or study.So give up transportation and just use your legs as transportation.
- If you gain weight during pregnancy, it's impossible to lose it in a week, so don't torture yourself.In this case, you should stick to a healthy diet, exercise as much as possible, and everything will go away on its own.