If you do not have enough time for the gym, try to lose weight at home. Simple yet effective movements developed by experts help to shape the figure.
How long will it take?
Let's finally stop believing in the wonderful myths about how to lose weight fast with the help of two or three magic exercises (pills, herbs, etc. ) to deceive ourselves. Getting rid of fat that has accumulated over the years is not easy. Moreover, the stomach - a problem area, where it is very difficult to remove the excess.
Even if the abdomen is still weak, it will take at least a month or two to tone the muscles. You have to work hard for at least six months to get your weak muscles in perfect order.
However, you should not force yourself to exercise until you are completely tired. It may not have the best effect on your well-being. 30-40 minutes of regular exercise a day is enough. Of course, depending on the change in diet. Otherwise, you don't have time to burn the calories you get.
Tip!Start today, not tomorrow or Monday. The body, which receives the right dose of endorphins - pleasure hormones - will immediately rise, your mood will rise, and you will have the strength to fight further.
Why is fat stored in the stomach?
Before taking any action to deal with the fatty layers of the abdomen, it is necessary to understand where they come from and what to do to get rid of this problem forever in the future. After all, excessive savings in this area are not only unpleasant on the outside, but also lead to the development of serious diseases.
Excessive abdominal congestion can occur for the following reasons:
- genetic predisposition;
- Excess cortisol (male hormone), including hormonal disorders - is still characteristic of the accumulation of abdominal fat for a male figure;
- lack of physical activity.
Hormonal disorders are easy to get. It is enough to lead an "unfair" lifestyle, overeat and prevent the body from getting enough sleep. Then, tell yourself, mock your diet for a month or two, restrict foods that are very important to your body, and only aggravate the situation.
We have not been intimidated by the advice of doctors that we can get most diseases only through poor nutrition. The phrases "overeating" and "eating at night" are harmful and "balanced diet" is so familiar that we ignore them. A healthy lifestyle - a balanced diet and exercise - is the only way to restore not only your figure, but also your health.
Tip!Stop listening to fairy tales about magic pills, amazing weight loss belts and dietary supplements. To achieve significant results, you need to work on yourself and completely change your lifestyle. There are no other effective and, most importantly, safe means.
What is visceral fat and why is it dangerous?
Doctors divide body fat into three types:
- subcutaneous;
- intramuscularly: the first two types are less dangerous;
- visceral, precisely localized in the abdominal area and compress all the internal organs, causing them and leading to significant changes; This type of fat accumulates "bad" cholesterol.
Adequate amounts of fat are necessary for the body. With their help, small soluble vitamins are assimilated. A small layer of fat accumulates all the harmful substances that come with food.
Subcutaneous and intramuscular fats are mainly energy reserves. They protect the body from the cold and the internal organs from injury. With visceral, everything is much more complicated. Its accumulation leads to the development of atherosclerosis, diseases of the internal organs, heart and diabetes. Doctors say that every extra centimeter in the waist takes a year of our lives.
Tip!Fat burning has been proven to be the most intense at night. So, if you want to lose weight - not just eat right, get enough sleep.
10 exercises for beginners
Anyone who has been involved in sports for a long time has long chosen the ideal exercises for him. For starters, we recommend using the advice of fitness trainer Gay Gasper, who has developed simple but very effective exercises specifically for the abdominal muscles. But we repeat - lessons need to be conducted regularly to make the impact clear.
Tip!Do not load the muscles immediately in the first seconds. Be sure to warm up before you start any exercise.
Simple distortion
To perform this simple exercise, you need to lie on the floor and bend your knees. At the same time the foot should be completely in place. The hands go behind the head. The press is a little tense. When breathing - this is important - we lift our shoulders off the floor, stop in this position for two counts (one, two), and then lower to the floor while breathing again. Like all subsequent exercises, we repeat 10 times.
The chin should not be lowered during this exercise. Align your elbows with your shoulders. It is only necessary to work with the press - in this case the hips need to relax. In fact, all other exercises are the first complex variations with the study of the rest of the muscle groups.
After the first exercise, relax your muscles again - lie on your back, stretch your arms, breathe in and out.
If you get tired while exercising, don't give up. You can’t easily reach the ideal slim.
Tip!If the exercise is still difficult for you, simplify it by doing it with your crossed arms on your wrists. In the future, when the muscles are strengthened, you can do the full version.
Lifting the legs
Now we start working on the following press. This is also done during exercise. First, lift your legs, which are bent at a 90-degree angle. Spreading hands, palms pressed to the floor. Slowly place it on your stomach, lift your hips a few inches above the floor (legs remain bent) and return to the starting position.
We take a break, stretch, and resume our study. During this exercise, the waist should not be off the floor. All work must be performed by the abdominal muscles. In the following exercises, once you have fully mastered these movements, lift your legs fully extended, not bent, and complicate them.
Tip!Once you feel that your muscles are stronger, you can take breaks and rest between repetitions.
Turn the legs and lift
Let's combine the first and second exercises. Lie on your back, bend your knees as in the second exercise, and spread your arms wide to the sides. We will strengthen the press. In this position, we should raise both the shoulders and the hips above the floor.
Breathing during exercise is done at maximum tension. Breathing is normal. Do not pull your elbows forward. Rest again and relax your muscles 1-1, 5 minutes. We will continue these exercises.
Start exercising in a good mood, then the results of the exercise will be better.
Tip!It's easy to go in for sports with someone. Get support from a friend or colleague and start working together on your figure. You can help each other with tips and share your achievements.
Lateral itching
These movements help to develop the oblique muscles. The starting position is similar to the situation in the first exercise. Lie on your back and bend your knees slowly. Press your feet on the floor. The hips are slightly separated. The back of your head. You don't have to catch them, just press them firmly to your head.
As we exhale, we gradually begin to reach the opposite knee with one shoulder and then the other. The other elbow stays on the floor and helps maintain balance. The hips do not fall off the floor. Only the upper back is raised, and the lower back remains firmly pressed to the floor. Do not lower your chin. Also 10 repetitions.
Tip!You can simplify the exercise if you do not put your hands behind your head and reach the opposite knee with them. A more complicated option is to lift your legs and cross them.
Turn hard
Lying position. His legs are on the floor and his knees are bent. We put our hands behind our heads. We alternately tighten one or the other leg to the chest, while tightening the back. The other leg is still bent at the knee to maintain balance, and the foot is on the ground.
We look forward to it. Exhale while bending, and breathe out when you return to the starting position. We do not hold our breath. For the same second leg. We do 5 movements on each leg.
If you want to make the exercise easier, stretch your legs. A more complicated option by lifting both legs. Moreover, when the first leg is working, the second leg does not bend.
Tip!Every repetition is important. Even if you are tired, force yourself to move one last time.
Bicycle
The slightly altered movements we are familiar with from physical education classes work the lateral muscles perfectly. When kicking the legs, beat them closer to the hips. Hands behind head, shoulders off the floor. First, we straighten one leg so that the angle between it and the floor is 45 degrees. At the same time, we extend one shoulder to the knee of the bent (opposite) leg.
We straighten the beaten leg, bend the other and repeat the movements, but with the second shoulder. Repeat 10 times without a break.
Tip! For best results, quality is more important than quantity. In order to fully load the muscles, the movements must be slow and slow.
Shake your socks
A much more complex exercise that puts maximum pressure on the press. Lie on your back, put your hands behind your head and bend your legs at a 90-degree angle. At the same time socks are drawn. We pull out the top arch of the floor. We touch the floor with our toes and lower one foot. Then we return it to its original position and lower the other leg.
On inhalation, press on the back floor. When we exhale, we rise. We do not lower our backs when performing movements.
Tip!If you find it difficult to do these movements, first try to bend your legs without lifting your shoulders off the floor. In the future, make it harder to exercise and stretch your arms above your head.
Circular rotation
Exercises for working with the entire press. In this position, the knees are slightly bent, the feet are on the floor, and the arms are behind the head. We pull the shoulder off the floor and begin to rotate the body one or the other 5 times in a row. Each time you need to make a complete circle.
We do not cut the hips off the floor. We keep our feet on the ground and keep our balance. Exercises should be performed as slowly and accurately as possible. Breathing is a rose. Breathing - fell down.
Tip!Excessive voltage is not allowed. This will only make you tired faster and not be able to complete the whole complex.
Bending back with bent knees
We pump the press and back muscles. For this we kneel. The elbows should bend and lie on the ground. You can put a small pillow or a soft towel under them.
We grab only the elbows and toes and pull the knees off the floor. The back is straight. Count to three and carefully return to the starting position.
Tip!Both men and women can do all the exercises for the abdominal muscles.
Raise the leg from the support position
Lie on your stomach. The arms are bent at the elbows. The toes of the extended legs rest on the floor. In this position, stand on the floor and stretch each muscle so that it is tense. The back should not bend. Return to the original position. Repeat the exercise again.
Tip!Never bend down - otherwise your stomach will immediately start to sag. If your back muscles are weak, add a few posture exercises to the set.
Aerobic exercise
With the help of the above exercises you can significantly strengthen the abs, get rid of sagging abdomen and tidy up the internal organs. However, if you have a serious problem, aerobic exercise is definitely an oxygen-intensive exercise. In fact, in its presence, the maximum amount of fat is consumed.
So, if you want to strengthen muscles and also part with the hate fat as soon as possible, go for a walk, run, swim, skate, play volleyball, football, hockey or dance. They help to get rid of weight problems quickly along with proper nutrition.