The problem of fat in the waist area worries many people, so the question "How to properly lift the stomach at home to remove the belly and sides?"It worries most girls because not all women have the opportunity to go to the gym.For this reason, today we will discuss effective exercises for the lower and upper abdomen that you can perform at home.
Abdominal area is a problem for the vast majority of girls and women around the world.Even thin girls can develop a small belly if they stop eating properly and start skipping workouts at the fitness club.What can we say about fat people?Their stomach should be constantly under attention.
If you want to prepare your body for summer or a trip to the beach and get rid of that annoying belly with abdominal exercises, then we will tell you how to do it as quickly and effectively as possible.Let's find out how to do a tummy tuck to lose belly fat and is it possible to get rid of belly fat with a tummy tuck?
How many abs do you need to pump to lose belly fat?
It is advisable to do abdominal exercises every day, but if it is too difficult for you, then at least once every two days.The total number of lessons per week should be at least four.There is no need to immediately jump into the pool and get tired of dozens of approaches and hundreds of repetitions of each exercise.Start small.
To begin with, 5-10 repetitions per set and 30 repetitions will be enough.Increase the number to 50 in the future.How much you need to pump your stomach to get rid of belly fat depends on many factors, including diet and individual body characteristics.
Focus on your sensations and well-being during exercise.You should feel your muscles tighten.If you don't feel them, then you are most likely doing something wrong.
To see the result as quickly as possible, do the exercises twice a day - in the morning and in the evening.
Abdominal training rules
The abdominal cavity can be pumped both at home and in the gym.Motivation and focus on results will surely come in handy.And with some diets, you are sure to achieve what you want in no time.
How to eat during exercise to remove fat from the stomach and sides?
Many girls are wondering "will belly fat disappear if you do a tummy tuck?", no doubt!With proper nutrition and regular exercise, the result will not keep you waiting and you will soon notice that your stomach and sides will start to shrink.However, it's important to remember: Abdominal training is not an excuse to binge eat sweets.Agree, there will be little benefit from training if you destroy the achieved result yourself.
In order to get the most out of your training, you should eat properly and in a balanced way, but in no case should you starve yourself or stick to a diet that contains only a few apples a day.Try to increase your protein intake and decrease your fat and carbohydrate intake.
To get rid of fat specifically, you need to give your body cardio (running, cycling) to expend as much energy as possible and burn fat.
If abdominal exercises for the stronger and weaker sex are the same, then the goals are different.Sculpted abs look cute on guys, but six-pack abs are definitely overkill on a girl, and many will agree, but two vertical stripes look pretty good.And a dry body that has absolutely no fat can threaten the beautiful half of humanity.Because of this, the fat balance in the body is disturbed, which causes reproductive function problems.So in everything you have to know when to stop.
How to get a tummy tuck at home correctly and quickly to remove fat from the stomach and sides
before the start of classes
In order for training to be fruitful, simple rules must be followed:
- All exercises performed lying down should be performed on a hard, flat surface, roughly speaking, the floor.If the floor seems too hard, place a fitness mat on the floor;
- the room must be supplied with fresh air;Swelling will not only cause discomfort when breathing, but also increase the load on the heart;
- Keep clean drinking water without carbonation or special drinks that increase the metabolism.
- It is necessary to observe a three-hour interval between the last meal and exercise;
- Before starting abdominal exercises directly, you should do a short general warm-up to warm up the muscles;
- Abdominal muscles can recover very quickly, so do not take long breaks between exercises;
- Only regular training will bring results.
Effective abdominal exercises that will help you quickly remove the stomach and sides at home
How to raise lower abdominal muscles at home?
To pump up the lower part of the abdomen, such exercises as raising the body 45 degrees from the floor and raising and lowering the legs are most often used.Accurate performance of these exercises will help girls to properly pump the lower abdomen at home.
Raise the body 45 degrees from the floor
Execution: lie on your back, bend your knees without lifting your legs from the floor.Raise your body, stretch your arms up and forward as much as possible.Make sure your abdominal muscles are as tight as possible.Start with 20-30 repetitions, then gradually increase to the maximum number possible for you.
Raise and lower your legs
Execution: lie on your back, legs straight, hands along the body.Raise your legs to the floor at a 90-degree angle.Lower your legs back as low as possible, but until your lower back touches the floor.Do 15-25 repetitions.
Universal exercises for the upper abdomen
"How to properly lift the stomach to get rid of belly fat, what exercises to choose?"- Many beginners are interested in this question;The exercises below will help you not only to pump up the upper part of the abdomen, but also to keep the entire abdominal area in shape.
Pelvic lift
Execution: lie on your back, lift your legs up and bend your knees, place your hands along the body.Lift your pelvis off the floor, pulling your knees toward your chest.Return the legs to the starting position.Make sure your shoulders don't leave the floor.Do 20-30 repetitions.
convulsions
This exercise is a "classic" among abdominal exercises.It serves to pump up the upper part of the abdomen.
Execution: lie on your back, bend your legs.Raise your body, reach your elbows towards your knees.Right elbow to left knee and vice versa.
Irony One of the options is the correct irony.
Execution: Lie next to the wall, perpendicular to it.Bend your knees and place your feet against the wall.Lift your legs so that your shoulder blades are off the floor and your lower back is pressed firmly into the floor.
Callanetics twists -1/100
This exercise differs from the usual twists in that it is performed statically.
Execution: Same as a regular spin, but the only difference is that when you reach your elbow to your knee, you must fix your body position for exactly 100 seconds.We counted to one hundred and returned to the starting position.We stretched in another direction, fixed the position and counted to one hundred again.Do the exercise an even number of times.
During any twisting exercise, it is important to remember that the lower back should not be lifted off the floor and the neck muscles should be relaxed.
"Plank" is the best exercise to get rid of fat on the stomach and sides
An excellent exercise that not only works all the abdominal muscles, but also the muscles of the whole body.The exercise is absolutely static.Moreover, the longer you stay still, the better.In terms of effectiveness, it is in no way inferior to dynamic exercises.There are many options for performing the plank exercise.
Execution: You need to take a lying position as push-ups.Only the emphasis should be placed not on the palm, but on the entire forearm.Look straight ahead.You should stand straight so that you can draw a straight line from head to heel.Hold this position for 30 seconds to start, then gradually increase the time to 5 minutes.
Do not be lazy and do all these exercises every day, because they will not take much time, no more than 20 minutes.And this, you see, is not a big price to pay for the beautiful flat stomach that you will soon get.
How to lose belly fat in a week without exercise
It is easier for regular visitors to fitness centers to lose weight.But the dilemma of getting rid of fat on the stomach and sides can be solved at home.
Elementary exercises include curling rings and working out the abdominal muscles.
The rotation of the hula hoop will prepare the abdominal muscles for exercise, blood circulation will be activated in them and metabolism will be optimized.Exercise can easily be combined with watching TV.For beginners, it is better to take a light ring and gradually increase it.Place your feet shoulder-width apart and rotate clockwise.Practice with a hoop for 20 minutes.Learning with music will be more fun.
Then you need to go to the press complex.You should perform exercises to reduce the weight of the abdomen and sides: 15-30 repetitions in three sets with minimal rest.
Effective exercises to lose weight on the stomach and sides:
- bends downStand with your hands at your sides and your feet steady.We bend the body parallel to the floor, stretch in the direction of the left leg and pull the arms in the opposite direction.Then we lean back to the right (the side seems to be pressed) and return our hands to the belt.Repeat in the other direction.The result is a kind of diagonal slope.
- body rotations.From the previous position, we turn the body to the left and right.Below the waist, the body remains motionless.
- Side plank.Lie on your side, resting on your forearm.Raise your body and straighten it like a string.Hold for as long as possible (optimally 2 minutes).Roll and repeat.
- Scissors.Lie on the floor, lift your legs off the floor and cross them at an accelerated pace.
- bicycle.Continue lying down, bend the leg and stretch the knee towards the opposite elbow, do for the other side.
- Side bends.Take a water bottle in your hand (a dumbbell if you have one) and lean to the side.Repeat for the other hand.
- folding knife.Lie on your back with your body fully extended like a string (arms stretched above your head).Lift all limbs at once.Try to touch your toes with your toes.
- side twists.The starting position is the same, place your hands behind your head.Place the bent legs at right angles alternately in the opposite direction.
Correctly selected physical exercises are a guarantee of beautiful and taut skin.Moreover, the process of losing weight will be noticeable, and by exercising in the fresh air, you will get a charge of positive emotions.
Sometimes there are situations that it is necessary to get rid of the stomach for seven days, and such a problem can be eliminated.Even in a week, if you really want to, you can get organized.In this situation, we must not forget that seven days is a very short period.According to the deadline, you should act comprehensively, the components of which are effective exercises for weight loss per week.
During exercise, the body heats up, more heat and oxygen enter the fat deposits, which destroys them.In the process of training, you can get rid of not only fat, but also look younger.You can do these exercises for fast weight loss in a week at home.
You should start the lesson with a small warm-up: running on the ground (2 minutes) 10 bends forward and left and right.jumping jacks (1 minute)
The main part of the training:
- Abdominal muscle twitching.To do this, lie on the floor, bend your knees and place your hands behind your head.Perform a body lift.It is better to start with 10 lifts and gradually add 1-2 lifts.
- This exercise should be done while lying on your side, so raise your leg as high as you can and straighten it for a few seconds.It is better to start with 5 times on each leg.
- The following exercise will help tighten the lower abdomen;To do this, you need to lie on the floor, put your hands under your back and raise both legs at the same time.You should perform this exercise about 10 times, increasing the load over time.
At the end of such a home workout, do some stretching and take a contrast shower.
In order for the weight loss process to bring more productive results, you should consider a few more tips:
- It is better to train in the morning and in the evening, and train on an empty stomach, and after training you should not eat for about an hour.
- It is impossible to remove fat deposits in a short time without following the diet.Therefore, you will have to limit yourself, at least, from sweets and fatty foods.
- Once a week, a fasting day is recommended, and you can use apples, kefir and buckwheat.Such a day will add more energy to the body and free it from unnecessary substances.
- If the woman is already 35-45 years old.Here you need to take a more thorough approach, for this it is better to use exercises in the pool and follow a diet.But when dieting, it is important not to rely on food restrictions.
- If you don't want to do exercises at all, then walking will help you.You need to walk a lot, work or study.So, give up transport and use only feet as a means of transport.
- If you gained excess weight during pregnancy, then it is impossible to lose it in a week and you should not suffer.In such a situation, you should follow a healthy diet, exercise as much as possible and everything will go by itself.