Exercises to lose belly fat at home: how to exercise effectively

One of the most problematic areas of the human body is the abdomen. The active accumulation of subcutaneous fat in this area is inherent in both men and women. In the summer I want to go pump to make my waist more visible, in which case you will need some exercises to lose weight at home. In addition, one should follow the correct diet so that the calories pushed out of exercise do not return.

Causes of excess belly fat

Each person normally has some deposited fat, which is used to protect internal organs, bones and is involved in some hormone production. Too much is bad for health, damaging body shape and self-esteem. The belly does not grow overnight, so this problem needs to be addressed in time. The following factors provoke its development:

1. Poor metabolism (metabolism).With age, this process becomes slower (if not supported by sports), resulting in poor food processing. Instead of energy, the body begins to accumulate excess weight. This problem is more common in women. Everyone has a different metabolic rate, so someone can eat any kind of food without getting fat.
2. Genetic predisposition.Scientific studies prove that in a family of obese people, you also have a higher risk of genetic weight gain.
3. A sedentary lifestyle, sedentary.This is one of the factors that slow down metabolism. The less physical activity in your life, the fewer calories your body consumes, and over time they begin 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 is consuming.
5. Incorrect posture when sitting.If a person bends down, the spine is arched, the likelihood of abdominal fat increases significantly. Keep your back straight while sitting.
6. Sickness, stress.These factors become the main cause of subcutaneous fat accumulation. The increased amount of cortisol in the body contributes to weight gain. Sleep apnea, breast cancer, cardiovascular disease, arterial hypertension, diabetes also increase by centimeters in the waistline.
7. Weak abdominal musclesare unable to hold the internal organs in the desired position so the abdomen protrudes.
8. Hormonal changes.This reason is more obvious in women entering middle age. Fat begins to grow in proportion to body weight. During menopause, the risk of accumulating more centimeters in the waist area increases. Hormones are an important part of the regulation of fat in the body.

Abdominal and waist exercises

A slim figure is the result of a well-balanced healthy diet and regular physical activity at home or in the gym. You can't force every part of your body to lose weight, so the abdominal fat burning exercises also affect other muscle groups. For anatomical reasons, in some people, at a specific site to lose weight or gain weight faster, weight loss is in principle one - reducing the amount of calories consumed, accelerating the metabolism.

Of all the fat burning workout options, choose cardio. This is an option for indoor or outdoor exercise in which high speed is maintained and the cardiovascular system works in advanced mode. This forces the body to consume more energy, breaking down its stores of nutrients. Such exercise will speed up your metabolism, saturate your body's muscles and cells with nutrients and oxygen. To reduce your waist and tone your abdomen, you can:

• swimming;
• stationary cycling at home or cycling;
• Pilates;
• fitness;
• aerobics;
• gymnastics;
• soccer, basketball;
• for a jog outdoors or on a treadmill at home.

The above exercises are effective

Normally, the abdominal muscles are divided into the upper and lower parts. Muscle is a muscle and in home abdominal weight loss exercises are fully involved, so partial training alone is wrong. There are still a number of exercise options that make it easier to focus on a specific abdominal muscle area. Curls are a popular option, here are a few that will work for the upper abdomen:

1. Classic version.Place a carpet on the floor, lie on your back, slightly bend your knees (should create an angle of about 30 degrees). Another person should sit on their own two feet. Or hook them to the sofa, the closet, to fix the position of the body. Place your hands behind your head and lock. Starting with your chin touching your pelvis, note that you should lift with your abdominal muscles, not your lower back. Perform 2-3 sets of 10-15 repetitions, over time, increasing this value to 30-40.
2. Raise your leg.You need to swing your feet on the hill, the sofa, the gym bench is for this. Furthermore, the torsion technique is completely repeated from the above example, the number of hits is also.

Lower Abdominal Exercises

This belly part often makes girls uncomfortable, because even when she's underweight, her belly starts to bulge a little. This is usually not due to the fat layer but due to the weak abdominal muscles, the inability to hold the internal organs. When strengthening the pressing at home, this bulge will disappear. The following exercise can be used:

1. Place a rug on the floor and lie on your back.
2. Hook it to a wardrobe, sofa or something heavy with your hand.
3. Start lifting your legs straight up until they form a 30 degree angle to the floor.
4. Lock them in this position and hold them for as long as possible.
5. Lower your legs to the floor and rest for a while. Repeat this step 5-6 times.

Exercises to lose belly fat and sides

An important condition to reduce the size of your waist and belly - adhere to the correct diet. Need to give up fast food, sweet fried foods, alcohol. This will help you lose weight and exercise to lose weight in the abdominal area will speed up this process and give you a good shape. In this case, you won't be able to limit yourself to a single charge, and in addition to the effective exercises for the upper abdomen, you'll need to do cardio at home.

The main task of such exercises is to keep the heart rate high for at least 20-30 minutes. Experienced athletes exercise cardio for 40-60 minutes. For starters at home, circular workouts are great, 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 bends on each side;
• classic twist;
• skipped again for 3-4 minutes;
Exercises plank
• ;
• slopes 20 times in each direction;
• cracking sound.

The most effective abdominal exercises

There are many different options for abs. As a rule, a person chooses effective abdominal weight loss exercises according to his or her own feelings. Technically, he does some of the better options, and they give good results, some of them don't work due to lack of experience or preparation. For most athletes, the following exercises have become the best exercise for the abdominals, at home:

• side bends;
plank
• ;
• rotates the lunges;
• vacuum.

Board

This exercise helps to strengthen the abdominal muscles without increasing their mass. This is especially helpful for girls. Who wants to flatten the belly. The classical twist is the dynamic load that increases the mass of the pressure, and the static just increases the force, making the muscle fibers more elastic. Exercises are performed at home according to the following rules:

1. Lie down on a rug and take a push-up position.
2. Lower your elbows so they are just below the shoulders. Make sure your back is not round, your pelvis is not low, and your body is straight in a straight line.
3. This pose 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, trying to continuously increase your time in a still position.

This exercise has some "modifications" - with pivot and offset. The bottom line is, for the above option, you add a turn of the pelvis or turn the arm outstretched to the side. You won't get any extra benefit from such "improvements" and it's better to do the exercise in its original form. In addition to the press, the monobar helps to train lower back, shoulders, forearms, abdominal muscles, buttocks and thighs without the need for a dedicated home shell.

Lungs in turn

This is a versatile exercise aimed at the hips, buttocks and all abdominal areas. This is a good option if you need homework to lose weight on your legs and stomach. You can do it with your bare hands or with an additional weighting agent (balls, bags, pancakes, dumbbells). The technique is as follows:

1. Rush forward with your knees at a 90 degree angle.
2. Place your arms on the sides and turn right while keeping your pelvis.
3. Lunge with your other foot and turn left.
4. Repeat this movement 10-15 times.

Side bend

To lose weight, you should exercise every day in the morning and 2-3 cardio exercises per week. One of the difficult areas to exercise is the lateral abs. Remember that when we work with weights, there is a chance that muscles will gain weight and your waistline will disappear (this is very important for girls). At home, you can perform bends, technically correct bends using oblique abdominal muscles. The technique is as follows:

1. Shoulder width apart. Fold your arms together and raise them above your head.
2. Tilt your torso to the furthest left so you can feel the stretch on the opposite side of your body.
3. Hold this pose for 15 seconds.
4. Return to starting position and repeat the same for the right side.
5. Over time, increase the commit time from 15 seconds to 30 or more.

Vacuum

This method of weight loss and strengthening abs is actively used in bodyflex exercises. If you are looking for exercises that are effective for a flat stomach then try the Vacuum Pump. The technique is as follows:

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

How to do abdominal weight loss exercises at home

To get the desired results and the effect of your practice, you have to follow a few rules. Even the lightest abdominal weight loss exercises need a little warm-up, preferably skipping or jogging to warm all the muscles in the body. This not only helps you prepare for your workout, but it also speeds up your metabolism, increases your heart rate, and loses weight faster. These recommendations should be followed:

• make sure to follow the diet;
• crunching should be performed using the abdominal muscles, not the lower back;
• you shouldn't do more than 15-20 repetitions, otherwise you won't build muscles but will start building them, which won't help you slim down;
• ensures muscle tension after every workout;
• Conduct classes often, not occasionally.