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Exercises to lose weight at home: effective gymnastics

One of the most problematic areas of the human body is the belly. The active accumulation of subcutaneous fat in this area is inherent in both men and women. In the summer, I want to increase the pressure so that the waist is more visible, in which case you will need exercises to lose weight in the abdomen at home. In addition, the person must follow the correct diet so that the calories generated by the workout do not return.

Causes of excess belly fat

Each person usually has some fat deposits, which serve to protect internal organs, bones and are involved in some hormone-making processes. An excessive amount is bad for health, impairs the figure and self-esteem. The belly does not grow overnight, so this problem must be resolved in time. The following factors trigger 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 accumulate excess weight. This problem is more common in women. Each person has a different metabolic rate, so some can eat any food and still not put on weight.
  2. Genetic predisposition.Scientific studies prove that, in the presence of obese people in the family, there is a high risk that you also have a hereditary potential to gain weight.
  3. Sedentary and sedentary lifestyle.This is one of the factors that slows down metabolism. The less physical activity in your life, the less calories are expended by the body and over time they start to accumulate in different parts of the body.
  4. Eating too much.A person begins to gain weight when he eats more than his body spends.
  5. Incorrect posture when sitting.If a person retracts, their spine is bent, 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 pathologies, high blood pressure, diabetes also add inches to the waist.
  7. Weak abdominal musclescannot hold the internal organs in the desired position, so the stomach is protruding.
  8. Hormonal changes.This reason is more pronounced in women who are approaching middle age. Fat begins to grow in proportion to body weight. During menopause, the risk of accumulating extra inches in the waist area increases. Hormones are an important part of regulating body fat.

Exercises for the abdomen and waist

exercises to slim the abdomen and waist

A slim figure is the merit of a healthy and balanced diet and regular physical activity at home or at the gym. You cannot force individual parts of the body to lose weight, so fat burning exercises for the abdomen also affect other muscle groups. For anatomical reasons, in some people, specific places lose weight or gain weight faster, on the principle of weight loss is one - reduce the amount of calories consumed, speed up the metabolism.

Of all the fat burning exercise options, choose cardio. It is an option for exercises at home or outdoors, in which a fast pace is maintained and the cardiovascular system works optimally. This forces the body to consume more energy, breaking down nutrient stores. This training will speed up your metabolism, saturate your body's muscles and cells with nutrients and oxygen. To reduce the waist, strengthen the abdomen, you can do:

  • swimming;
  • riding an exercise bike at home or cycling;
  • Pilates;
  • fitness;
    • aerobics;
  • gymnastics;
  • football, basketball;
  • to run outdoors or on a treadmill at home.

Effective upper pressure exercises

Conventionally, the abdominal muscles are divided into the upper and lower sections. The pressure is a muscle and during the exercises to lose weight the abdomen at home is totally involved, so it is wrong to talk about training a separate part. There are still some training options that make it easier to target a specific area of ​​the abdominal muscles. Curls are a popular option, here are some effective options for the upper abs:

  1. Classic version.Place a mat on the floor, lie on your back, bend your knees slightly (you should have an angle of about 30 degrees). Another person must sit upright. Or hang them on a sofa, wardrobe, to ensure the position of the body. Put your hands behind your head and block them. Start extending your chin towards your pelvis, remember that you must lift at the expense of your abdominal muscles, not your lower back. Perform 2-3 sets of 10-15 times, over time, increase this value to 30-40.
  2. With legs raised.You need to throw your legs on a hill, a sofa, chair, bench at the gym is suitable for this. In addition, the twisting technique is completely repeated from the example above, the number of approaches is also.

Exercises for the lower abdomen

This part of the belly tends to bother girls, because even with low weight, the belly starts to become a little protruding. Most of the time, this is not due to the fat layer, but to the weakness of the abdominal muscles, which are not able to hold the internal organs. By strengthening the press at home, that bulge will disappear. The following exercise can be used:

  1. Place a rug on the floor and lie on your back.
  2. Use your hands to hook on the wardrobe, sofa or something heavy.
  3. Start lifting your legs straight until they form 30 degrees with the floor.
  4. Lock them in this position and keep them as long as possible.
  5. Lower your feet to the floor and rest for a while. Repeat this action 5-6 times.

Exercises to slim the abdomen and sides

rope exercises to lose belly

An important condition for reducing the size of the waist, abdomen - adherence to the correct diet. It is necessary to abandon fast food, fried and sweet food, alcohol. This will help you get rid of the extra pounds, and the exercises to lose weight on the abdomen will speed up this process and give the figure an appetizing shape. In that case, you will not be able to limit yourself to one load and, in addition to the effective abdominal exercises described above, you will need to do cardiovascular training at home.

The main task of these exercises is to keep your heart rate at a high level for at least 20-30 minutes. Experienced athletes do cardiovascular exercises for 40-60 minutes. Circuit training is suitable for beginners at home, which can be done without special equipment. Do the following exercises to lose weight on the sides and waist:

  • jump rope for 3-4 minutes;
  • 20 lateral curves on each side;
  • classic twists;
  • jump rope again for 3-4 minutes;
  • plank exercise;
  • tilts 20 times in each direction;
  • lateral push-ups.

The most effective abdominal exercises

There are many different options for doing abdominal exercises. The person, as a rule, selects effective exercises to lose weight in the abdomen according to their own feelings. Technically it executes some options better, and they give good results, some don't work due to inexperience or unpreparedness. For most athletes, the following exercises have become the ideal exercises for training the abdomen and sides at home:

  • side curves;
  • plank;
  • swing lunge;
    • vacuum
  • .

Board

This exercise helps to strengthen the abdominal muscles without increasing their volume. This is especially useful for girls. Who wants to flatten the belly. The classic twist 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:

Exercise board to lose belly
  1. Lay down a mat and place yourself in a bending position.
  2. Lower yourself on your elbows so that they are just below your shoulders. Make sure that the back is not rounded and the pelvis does not fall down; the body should be stretched in a straight line.
  3. This position must 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 a turn and turn. The main point is that, in addition to the above option, you add a turn of the pelvis inward or rotate the arms straight out to the sides. You will not gain any additional benefits from these "improvements" and it is best to perform the exercise in its original form. In addition to the pressure, the barbell helps to strengthen the lower back, shoulders, forearms, abdominals, buttocks and the back of the thighs without any special shells at home.

Lunges with curves

This is a versatile exercise that targets the thighs, glutes and all abdominal muscles. This is a good option if you need exercise at home to lose weight on your legs and abdomen. You can do this empty-handed or with an additional weighting agent (fitball, bag, pancake, dumbbells). The technique is as follows:

  1. Move your knee forward at a 90-degree angle.
  2. Place your arms along your sides and turn to the right, keeping your pelvis in place.
  3. Advance with the other foot and turn to the left.
  4. Repeat this movement 10-15 times.

Side curves

For weight loss, it is recommended to exercise every day in the morning and 2 to 3 cardio sessions per week. One of the problem areas for exercising is the lateral abdominal muscles. Remember that when working with weights, there is a possibility that your muscles will swell and your waistline may disappear (this is important for girls). At home, you can do lateral push-ups, which, with the right technique, take advantage of the oblique abdominal muscles. The technique is as follows:

exercise to lose belly weight
  1. Feet shoulder-width apart. Cross 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 the same for the right side.
  5. Over time, increase the confirmation time from 15 seconds to 30 or more.

Vacuum

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

  1. Stand on all fours with your hands on the floor.
  2. Take a deep breath and exhale as much as possible so there is no air
  3. At that point, contract your stomach and contract.
  4. Hold the position for 15-20 seconds. Make sure your eyes don't start to darken and spin in your head. If these symptoms appear, stop exercising and shorten your waiting time.
  5. Do 4 to 5 of these repetitions, you can increase the number over time.

How to do exercises to lose belly weight at home

To obtain the desired result and the efficiency of the training, it is necessary to follow some rules. Even the lightest abdominal exercises for weight loss require preliminary warm-up, preferably skipping rope or running to warm up all muscle groups in the body. This will not only prepare you for training, but will also speed up your metabolism, increase your heart rate and lose weight more quickly. These recommendations should be followed:

  • make sure you follow a diet;
  • push-ups 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 your muscles, but will start to strengthen them, which will not help you to thin your waist;
  • make sure to stretch after each workout;
  • Teach regularly, not occasionally.