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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. Active accumulation of subcutaneous fat in this area is characteristic of both men and girls. By the summer, I want to pump up the press to make my waistline clearer, and in this case, you’ll need belly weight loss exercises at home. In addition, a person should follow a proper diet so that the calories expelled during exercise do not return.

Causes of excess belly fat

Every person usually has some fatty deposits that serve to protect internal organs, bones and are involved in some of the hormone production processes. Excessive amount is harmful to health, spoils the figure 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).Over the years, this process becomes slower (if the sport does not support it), leading to poor food processing. Instead of energy, the body begins to accumulate extra pounds. This problem is more common in women. Each person has a different metabolic rate, so some can eat any food and still not gain 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 for weight gain.
  3. Sedentary, sedentary lifestyle.This is one of the factors that slows down the metabolism. The less physical activity you have in life, the less calories the body consumes and over time they start to accumulate in different parts of the body.
  4. Overeating.A person begins to gain weight when he eats more than the body consumes.
  5. Improper posture while sitting.If a person bends, his spine bends, the probability of obesity in the abdomen increases significantly. Keep your back straight while sitting.
  6. Illness, stress.These factors become the main causes that lead to the accumulation of subcutaneous fat. The amount of cortisol in the body increases, which contributes to weight gain. Sleep apnea, breast cancer, cardiovascular disease, arterial hypertension, 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 bulging.
  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 inches in the waist area increases. Hormones are an important part of body fat regulation.

Abdominal and waist exercises

abdominal and waist weight loss exercises

A slim figure is due to a balanced healthy diet and regular physical activity at home or in the gym. You can’t force certain parts of the body to lose weight, so abdominal fat burning exercises affect other muscle groups as well. For anatomical reasons, in some people certain places lose weight or gain weight faster, the principle of weight loss is one - reducing the amount of calories burned, speeding up metabolism.

From all the fat burning training options, choose cardio. This is an option for exercising at home or outdoors, in which a high pace is maintained, and the cardiovascular system works in an intensified mode. This forces the body to expend more energy, depleting the supply of nutrients. 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 running outdoors or on a treadmill at home.

Effective exercises for upper press

Usually the abdominal muscles are divided into upper and lower. The press is one muscle and during abdominal weight loss exercises at home it is fully involved, so it is wrong to talk about training in 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 abdomen:

  1. Classic version.Lay the carpet on the floor, lie on your back, bend your knees slightly (you should get an angle of about 30 degrees). The other person should sit on their feet. Or hang them on a sofa, closet, to ensure body position. Put your hands behind your head and put them in the lock. Start reaching your chin towards your pelvis, keep in mind that you should lift to the detriment of your abdominal muscles, not your lower back. Perform 2-3 batches of 10-15 times, increasing this value to 30-40 over time.
  2. With legs raised.You have to throw your feet up the hill, a couch, a chair, a bench in the gym are suitable for that. Further, the twisting technique is completely repeated from the above example, the number of approaches is also.

Lower Abdominal Exercises

This part of the abdomen often worries girls, because even with a small weight, the abdomen begins to bulge a little. Most often, it is not because of the fat layer, but because of the weakness of the abdominal muscles, which are not able to hold the internal organs. When strengthening the press at home, this bulge will disappear. The following exercise can be used:

  1. Lay the rug on the floor and lie on your back.
  2. Hook your hands to a closet, sofa or something heavy.
  3. Smooth legs start to rise until they create 30 degrees with 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.

Abdominal and hip weight loss exercises

rope exercises for weight loss belly

An important condition for reducing the size of the waist, abdomen - adherence to proper nutrition. It is necessary to give up fast food, fried and sweet foods, alcohol. This will help you get rid of extra pounds, and weight loss exercises on your stomach 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 need to do cardio training at home.

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

  • jump rope for 3-4 minutes;
  • 20 side bends on each side;
  • classic reversals;
  • re-jump rope 3-4 minutes;
  • board exercise;
  • tilts 20 times in each direction;
  • lateral abdomen.

The most effective abdominal exercises

There are many different options for abdominal exercise. A person, as a rule, chooses effective weight loss exercises on the abdomen according to their own feelings. Some options technically perform better, and they give a good result, some fail due to inexperience or unpreparedness. For most athletes, the following exercises have become optimal exercises for training the abdomen and hips at home:

  • side bends;
  • board;
  • swing;
  • vacuum.

Board

This exercise helps to strengthen the abdominal muscles without increasing their volume. This is especially useful for girls. Who want to flatten their bellies. Classic twisting is a dynamic load that increases the volume of the press, and the rod is static, which only strengthens it, makes the muscle fibers more elastic. The exercise is performed at home according to the following rules:

abdominal weight loss exercise board
  1. Lay the rug and put yourself in the push-up position.
  2. Get down on your elbows so that they are just below your shoulders. Make sure the back is not round and the pelvis is not falling low, the body should be stretched out in one straight line.
  3. This position should be held 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 pivot and spreading. The bottom line is that, in addition to the above option, you also add turning the bowl inwards or turning the straightened arms to the side. You will not benefit from such "improvements" and it is better to perform the exercise in its original form. In addition to the press, the bar helps to strengthen the lower back, shoulders, forearms, abs, buttocks and back of the thighs without special shells at home.

Steps with bends

This is a versatile exercise that targets the hips, gluteus and all areas of the abdomen. This is a good option if you need exercises at home to lose weight legs and abdomen. You can do this empty-handed or with an extra weight (fitball, bag, pancake, dumbbell). The technique is as follows:

  1. Jump forward with your knee at a 90-degree angle.
  2. Put your hands to the side and turn to the right, holding the pelvis in place.
  3. Throw yourself with the other foot and turn left.
  4. Repeat this movement 10-15 times.

Side bends

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

abdominal reduction exercise
  1. Feet spread wide. Fold your arms and raise them above your head.
  2. Tilt your torso so far to the left that you feel a 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. Increase the commit time from 15 seconds to 30 or more over time.

Suction

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

  1. Stand on all fours with your hands on the floor.
  2. Take a deep breath, then exhale as much as possible so there is no air at all
  3. At this point, retract your abdomen and tighten it.
  4. Hold the position for 15-20 seconds. Make sure your eyes don’t start to darken and make your head spin. If these symptoms occur, stop exercising and shorten the holding time.
  5. Do 4-5 of these reps, you can increase the number over time.

How to do abdominal weight loss exercises at home

To achieve the desired result and training efficiency, you need to follow a few rules. Even the lightest abdominal weight loss exercises require pre-warming up, preferably skipping ropes or going for a run to warm up all the muscle groups in the body. This will not only prepare you for exercise, but will speed up your metabolism, raise your heart rate and lose weight faster. The following recommendations should be followed:

  • be sure to follow a diet;
  • crushing 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 building them, which will not help you reduce the waist;
  • make sure to stretch after each workout;
  • You take classes regularly, not occasionally.