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Abdominal weight loss exercises at home: effective gymnastics

One of the most problematic areas of the body in humans is the abdomen. The active accumulation of subcutaneous fat in this area is inherent in both boys and girls. By the summer I want to pump the press so that the waist is more clearly visible and in this case you will need exercises to lose weight at home. In addition, one must follow a proper diet so as not to return the calories expelled during exercise.

Causes of excess belly fat

Everyone usually has some fat deposits that serve to protect the internal organs, bones and are involved in some of the processes of hormone production. Excess is harmful to health, spoils the figure and self-esteem. The abdomen does not grow overnight, so this problem must be solved in time. The following factors provoke 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 gain extra pounds. This problem is more common in women. Everyone has a different rate of metabolism, so some can eat any food and still not gain weight.
  2. Genetic predisposition.Research shows that if you have obese people in the family, there is a high risk that you will also have a hereditary potential for weight gain.
  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 your body expends and over time they begin to accumulate in different parts of the body.
  4. Overeating.A person begins to gain weight when he eats more than his body spends.
  5. Improper sitting posture.If a person crouches, his spine is curved, the likelihood of obesity in the abdomen increases significantly. Keep your back straight when sitting.
  6. Illness, stress.These factors become the main causes that lead to the accumulation of subcutaneous fat. The amount of cortisol increases in the body, which contributes to weight gain. Sleep apnea, breast cancer, cardiovascular disease, hypertension, diabetes also add inches to the waist.
  7. Weak abdominal musclesare not able to hold the internal organs in the desired position, so the abdomen stands out.
  8. Hormonal changes.This reason is more pronounced in women approaching middle age. Fat begins to grow in proportion to body weight. During menopause, the risk of gaining extra inches in the waist area increases. Hormones are an important part of regulating body fat.

Abdominal and waist exercises

abdominal and waist weight loss exercises

Weak figure is the dignity of a balanced healthy diet and regular physical activity at home or in the gym. You can't force individual parts of the body to lose weight, so abdominal fat burning exercises affect other muscle groups. For anatomical reasons, in some people specific places lose weight or gain weight faster, but 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 exercises at home or outdoors, which maintain a high pace and the cardiovascular system works in an enhanced mode. This forces the body to consume more energy, to break down food reserves. Such training 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 cycling;
  • Pilates;
  • fitness;
  • aerobics;
  • gymnastics;
  • football, basketball;
  • for jogging in the fresh air or on a treadmill at home.

Effective exercises for the upper press

Usually the abdominal muscles are divided into upper and lower. The press is a muscle and during abdominal weight loss exercises at home it is fully included, so to talk about training a separate part is wrong. There are still some training options that make it easier to focus on a specific area of ​​the abdominal muscles. Curls are a popular option, 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 get an angle of about 30 degrees). Another person must sit on his feet. Or hang them on a sofa, wardrobe to ensure body position. Put your hands behind your head and put them in a lock. Begin to reach the pelvis with the chin, keep in mind that you should lift with the abdominal muscles, not the lower back. Perform 2-3 sets of 10-15 times, over time increase this value to 30-40.
  2. With legs raised.You have to throw your feet on a hill, for this is a suitable sofa, chair, bench in the gym. In addition, the twisting 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 at low weight the abdomen begins to swell a little. Most often, 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 you strengthen the press at home, this bulge will disappear. The following exercise can be used:

  1. Lay a rug on the floor and lie on your back.
  2. Use your hands to hang a cupboard, sofa or something heavy.
  3. Smooth legs begin to rise as they form 30 degrees to the floor.
  4. Lock them in this position and hold them as long as possible.
  5. Put your feet on the floor and rest a bit. Repeat this step 5-6 times.

Exercises for weight loss of the abdomen and sides

rope exercises to lose weight belly

An important condition for reducing the size of the waist, abdomen - following a proper diet. It is necessary to give up fast food, fried and sweet foods, alcohol. This will help you get rid of extra pounds, and abdominal weight loss exercises 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 effective abdominal exercises described above, you will have to do cardio workouts at home.

The main task of such exercises is to keep the heart rate at a high level for at least 20-30 minutes. Experienced athletes do cardio workouts for 40-60 minutes. For beginners at home is suitable circuit training, which can be performed without special equipment. Do the following side and waist weight loss exercises:

  • jumping rope for 3-4 minutes;
  • 20 side turns on each side;
  • classic twists;
  • jump rope again in 3-4 minutes;
  • board exercise;
  • tilts 20 times in each direction;
  • side crunches.

The most effective abdominal exercises

There are many different options for abdominal workouts. A person, as a rule, chooses effective exercises for weight loss in the abdomen according to their own feelings. He technically performs some options better and they give a good result, some are not obtained due to inexperience or unpreparedness. For most athletes, the following exercises have become the optimal exercises for training the abdomen, sideways at home:

  • side turns;
  • board;
  • swings;
  • vacuum.

Board

This exercise helps to strengthen the abdominal muscles without increasing their volume. This is especially useful for girls. Who want to straighten their bellies. The classic twisting 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:

plank for exercises to lose weight belly
  1. Place a rug and enter a push-up.
  2. Get down on 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 several "modifications" - with rotation. The bottom line is that you add an inward pelvic bend to the upper option or include straight arms at the sides. You will not get any additional benefit from such "improvements" and it is better to perform the exercise in its original form. In addition to the press, the barbell helps to strengthen the lower back, shoulders, forearms, abdomen, buttocks and back of the thigh without special shells at home.

Turn attacks

This is a universal exercise that targets the thighs, buttocks and all abdominal muscles. This is a good option if you need exercise at home to lose weight on the legs and abdomen. You can do it empty-handed or with extra weight (fitball, bag, pancake, dumbbell). The technique is as follows:

  1. Throw forward with your knee at a 90-degree angle.
  2. Put your hands on your sides and turn to the right, keeping your pelvis in place.
  3. Go down with the other leg and turn left.
  4. Repeat this movement 10-15 times.

Side turns

For weight loss it is recommended to exercise every morning and 2-3 cardio workouts a week. One of the problem areas for training is the lateral abdominal muscles. Keep in mind that when working with weights, your muscles are likely to increase in volume and your waistline will disappear (this is important for girls). At home, you can make side turns that use the right abdominal muscles with the right technique. The technique is as follows:

abdominal weight loss exercise
  1. The width of the shoulders of the legs. Fold your arms and raise them above your head.
  2. Tilt your torso as far 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 original pose and repeat for the right side.
  5. Over time, increase the fixation time from 15 seconds to 30 or more.

Vacuum

This method of losing weight and strengthening the abdomen is actively used in exercises for bending the body. If you are looking for effective flat stomach exercises, then you should try a vacuum. The technique is as follows:

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

How to do abdominal weight loss exercises at home

To get the desired result and the effectiveness of the training, you need to follow some rules. Even the lightest abdominal weight loss exercises require pre-warm-up, preferably jumping rope or running, to warm up all the muscle groups in the body. This will not only prepare you for your workout, but will also speed up your metabolism, increase your heart rate and make you lose weight faster. The following recommendations must be followed:

  • don't forget to follow a diet;
  • crunch should be performed using the abdominal muscles, not the lower back;
  • you should not do more than 15-20 repetitions, otherwise you will not strengthen the muscles, but you will start to build them, which will not help you make your waist thinner;
  • don't forget to stretch after each workout;
  • Take lessons regularly, not occasionally.