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Exercises for slimming the abdomen at home: effective gymnastics

One of the most problematic areas of the human body is the stomach. An active accumulation of subcutaneous fat in this area is inherent in boys and girls. By the summer I want to pump the press so that the waistline is more clearly visible, and in this case you will need exercises to lose weight on the abdomen at home. In addition, a person should follow the correct diet so that the calories released during training do not return.

Causes of excess abdominal fat

Each person normally has a small body of fat, which is used to protect internal organs, bones and is involved in certain hormone production processes. An excess is harmful to health, spoils the figure and self-esteem. The belly does not grow overnight, so this problem should be fixed in time. The following factors provoke its development:

  1. Poor metabolism (metabolism).With age, this process becomes slower (if not supported by sport), 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 without putting on weight.
  2. Genetic predisposition.Scientific studies prove that with obese people in the family there is a high risk that you too have the hereditary potential for weight gain.
  3. Sedentary and sedentary lifestyle.This is one of the factors that slows down the metabolism. The less physical activity there is in your life, the less calories the body expends and over time they start to accumulate in different parts of the body.
  4. Supercharging.A person starts to gain weight when they eat more than their body spends.
  5. Poor posture when sitting.If a slouching person has a curved spine, the risk of obesity in the abdomen increases significantly. Keep your back straight while seated.
  6. Illness, stress.These factors are 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, high blood pressure, diabetes also add inches to the waist.
  7. Weak abdominal musclesare not able to keep the internal organs in the desired position, so the stomach becomes protruding.
  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 accumulating extra centimeters at the waist increases. Hormones play an important role in regulating body fat.

Exercises for the abdomen and waist

exercises to slim the abdomen and waist

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

Among all the fat burning workout options, choose cardio. It is an option for training at home or outdoors, in which a high pace is maintained and the cardiovascular system works in an enhanced mode. This forces the body to consume more energy, to break down the reserves of nutrients. Such a workout will speed up your metabolism, saturate the muscles and cells of the body with nutrients and oxygen. To reduce the size, strengthen the abdomen, you can do:

  • swimming;
  • riding a stationary bike at home or cycling;
  • Pilates;
  • fitness;
  • aerobics;
  • gymnastics;
  • football, basketball;
  • for jogging outdoors or on a treadmill at home.

Effective upper press exercises

Conventionally, the abdominal muscles are divided into upper and lower part. The press is a muscle, and when doing abdominal slimming exercises at home it is fully involved, so it is wrong to talk about training a separate part. However, some training options make it easier to target a specific area of ​​the abdominal muscles. Curls are a popular option, here are some effective options for upper abs:

  1. Classic version.Put a mat on the floor, lie on your back, slightly bend your knees (you should get an angle of about 30 degrees). Another person should sit on their feet. Or, hang them on a sofa, cabinet to secure body position. Place your hands behind your head and put them in a lock. Begin to stretch your chin towards your pelvis, keep in mind that you should be lifting at the expense of 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 your legs up.You need to throw your legs up a hill, a sofa, chair, bench in the gym is suitable for this. Also, the twist technique is completely repeated from the example above, so is the number of approaches.

Exercises for the lower abdomen

This part of the belly often bothers girls, because even with a low weight the belly starts to swell a little. Most often this is not due to the fat layer, but the weakness of the abdominal muscles, which are not able to hold the internal organs. When strengthening the press at home, this protrusion will disappear. The following exercise can be used:

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

Exercises to slim the abdomen and sides

rope exercises for slimming stomach

An important condition for reducing the size of the waist, abdomen - adherence to the correct diet. We must give up fast food, fried and sweet foods, alcohol. It will help you get rid of those extra pounds, and exercising to lose weight on your belly will speed up this process and give your figure an appetizing shape. In this case, you will not be able to limit yourself to a load, and in addition to the effective exercises for the abdomen described above, you will have to do a cardio workout at home.

The main task of these exercises is to keep the heart rate at an elevated level for at least 20-30 minutes. Experienced athletes do cardio workouts for 40 to 60 minutes. For beginners at home, circular training is well suited, which can be performed without special equipment. Do the following exercises to lose weight on the sides and waist:

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

The most effective abdominal exercises

There are many different options for doing abdominal exercises. As a rule, a person chooses effective exercises for losing weight on the abdomen based on his own feelings. It technically performs some options better, and they give a good result, some do not work due to inexperience or lack of preparation. For most athletes, the following exercises have become the optimal exercises for training the abdomen, sides at home:

  • side elbows;
  • board;
  • swing lunges;
  • empty.

Board

This exercise strengthens the abdominal muscles without increasing their volume. This is especially useful for girls. Who want to flatten their tummy. Classic torsion 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:

belly slimming exercise board
  1. Lay down a mat and get into a push-up position.
  2. Lower yourself onto 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 a pivot and a spread. The main thing is that, in addition to the above option, you add a turn of the pelvis inwards or outstretched arms to the sides. You will not get any additional benefit from these “enhancements” and it is best to perform the exercise in its original form. In addition to the press, the bar helps strengthen the lower back, shoulders, forearms, abs, buttocks and back of the thigh without special shells at home.

Lunges with turns

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

  1. Lunge forward with the knee at a 90 degree angle.
  2. Bring your arms to your sides and twist to the right while keeping your pelvis in place.
  3. Lunge with your other foot and turn left.
  4. Repeat this movement 10 to 15 times.

Side elbows

To lose weight, it is recommended to exercise every day in the morning and 2-3 cardio sessions per week. One of the problems in training is the lateral abdominal muscles. Keep in mind that when working out with weights, your muscles may increase in volume and your waistline may disappear (this is important for girls). At home, you can perform side bends that, with the right technique, use the oblique abdominal muscles. The technique is as follows:

exercise to slim the stomach
  1. Feet shoulder width apart. Bend your arms and lift 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. Go back to the original pose and repeat the same for the right side.
  5. Over time, increase commit time from 15 seconds to 30 or more.

Vacuum cleaner

This method of weight loss and strengthening the abs is actively used in bodyflex exercises. If you are looking for effective exercises for a flat stomach, you should try the 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, tuck your stomach in and squeeze it.
  4. Hold the position for 15-20 seconds. Make sure your eyes don't start to darken and spin around in your head. If these symptoms appear, discontinue the exercise and reduce the hold time.
  5. Do 4-5 of these reps, you can increase the number over time.

How To Exercise To Lose Belly Weight At Home

In order to achieve the desired result and the effectiveness of the training, you must follow certain rules. Even the lightest abdominal weight loss exercises require a pre-warm-up, preferably skipping rope or jogging to warm up all muscle groups in the body. This will not only prepare you for your workout, but it will also speed up your metabolism, increase your heart rate, and lose weight faster. These recommendations should be followed:

  • make sure you are on a diet;
    • Crunches
  • should be performed using the abdominal muscles, not the lower back;
  • you shouldn't do more than 15-20 reps, otherwise you will not strengthen the muscles, but start to build them, which will not help you slim your waist;
  • be sure to stretch after every workout;
  • Conduct classes regularly, not occasionally.