For many women and girls, the abdomen is a particular problem. A sagging belly is a real problem, especially in the summer when you really want to look perfect in everything. Tightening the figure in this area and removing excess fat is quite a difficult task. Today, a sagging tummy can be eliminated with the help of special exercises. Home exercises, of course, can be a great alternative to going to the gym. And yet, it is possible to quickly and effectively achieve results only under the guidance of a professional trainer. Only a trainer can choose the necessary set of exercises for the abdomen and determine the optimal level of stress. Thus, the effect of training will be noticed very soon.
What exercises to lose weight from the abdomen to choose?
There are a huge number of physical programs that will help get rid of the belly. These include: aerobics, swimming or water aerobics, belly dancing, strength training, and body flexing, which is considered the most effective.
Water aerobics are especially popular today. Helps burn calories as quickly as possible. Water resistance during exercise helps engage all muscle groups. As a result, not only excess fat is burned, but also muscles are strengthened.
Strength training, in turn, is more geared towards strengthening and pumping muscles.
But aerobics will help burn excess fat in the abdomen.
You must attend the training regularly, at least 2-3 times a week. The rest of the days you can practice at home. At the same time, home workouts should last at least 40 minutes. It is worth remembering that a 15-minute morning exercise is not aimed at losing weight and burning fat.
A set of exercises for slimming the abdomen and sides at home.
To complement the complex training done in the gym, you can perform the following exercises at home:
- We lie on the floor, legs bent at the knees. We begin to breathe into the stomach, strongly drawing it in with each exhalation.
- Lying on the floor, lift your legs off the floor and perform alternating crossovers, while extending them as far as possible to the sides. And so on 15-20 times in 3 approaches.
- Lying position, legs straight and stretched out, gently pull them over the head so that the socks touch the floor. When performing the exercise, do not rush, and if discomfort occurs, stop it.
- This exercise is somewhat similar to the exercise on the press. Lying on the floor, you need to try to sit down, while the legs can be slightly bent at the knees, and the hands should help the body to get up.
- Lie on your stomach and wrap your arms around your ankles. Rotate in this position for 4 minutes.
- Sitting on the floor, we alternately raise our legs and with our hands try to reach the socks.
As an addition to a set of exercises for the abdomen, you can perform all the familiar inclines. This exercise has always been considered effective in combating excess fat in the abdomen. Yes, and such inclinations are already making a waist. We separate our hands to the width of the shoulders, we extend our arms to the sides and we make inclinations. The right hand should touch the left foot, the left hand the right. It is necessary to perform 20-25 slopes.
The above set of exercises is considered quite effective, but only if it is done correctly and regularly. In any case, without following the proper diet, it will be difficult to get rid of the stomach. All exercises performed on the press will be aimed at pumping up the muscles. But only a diet will help to cope with a layer of fat. Therefore, any set of exercises must be supported by proper nutrition.
In the process of performing such exercises, you do not need to overdo it. This tactic will not work. The load can be increased, but only gradually.