The problem of waist fat worries many people, so the question "How to properly train abs at home to get rid of the belly and sides?"makes most girls nervous because not all women have the opportunity to go to the gym.For this reason, today we will look at effective exercises for the lower and upper abs that you can do at home.
The abdomen is a problem area for the vast majority of girls and women around the world.Even skinny girls can have a small belly if they stop eating properly and start skipping workouts at the fitness club.What can we say about plump people?Their stomachs must be given constant attention.
If you want to prepare your body for the summer or a trip to the beach and get rid of that upset stomach with abdominal exercises, then we will tell you how to do this as quickly and effectively as possible.Let's find out how to exercise abdominal muscles to reduce belly fat and is it possible to get rid of belly by exercising abdominal muscles?
How many times do you need to exercise your abs to reduce belly fat?
You should do abdominal exercises every day, but if you find it too difficult, at least once every two days.The total number of classes per week must be at least four.It is not necessary to immediately rush into the pool and exhaust yourself with dozens of approaches and hundreds of repetitions of each exercise.Start small.
To start, 5–10 repetitions per set and 30 repetitions total should be enough.In the future, increase the number to 50. How much you need to pump your abdominal muscles to get rid of the belly depends on many factors, including diet and individual characteristics of the body.
During your workout, focus on how you feel and your health.You will feel your muscles tense.If you don't feel them then you are most likely doing something wrong.
To see the fastest results possible, do the exercise twice a day - morning and evening.
Abdominal training rules
You can train your abs both at home and in the gym.Motivation and focus on results will certainly help.And combined with some diet, you will definitely achieve what you want in the shortest time.
How to eat during exercise to get rid of belly and side fat?
Surely many girls are interested in the question "If you increase abdominal muscle, will belly fat go away?", no doubt about it!Combined with proper nutrition and regular exercise, the results will not keep you waiting and soon you will notice that your stomach and sides will begin to shrink.However, it's important to remember: abs training is not an excuse to eat sweets uncontrollably.Agree, training will bring very little benefit if you destroy the results yourself.
In order for your training to bring more results, you must eat properly and balanced, but in no case should you starve yourself or go on a diet that includes only a few apples in your diet per day.Try to increase your protein intake and decrease your fat and carbohydrate intake.
To get rid of specific fat, you need to give your body cardiovascular exercise (running, cycling) to expend as much energy as possible and burn fat through this.
If the abdominal exercises for men and women are the same, the goals will be different.Toned abs look attractive on guys, but six-pack abs on a girl are clearly too much and many will agree with this, but two vertical stripes look quite nice.And a withered, completely fat-free body can be dangerous for the fair half of humanity.Because of this, the body's fat balance will be disrupted, leading to problems with reproductive function.So in everything you need to know when to stop.
How to exercise abdominal muscles at home properly and quickly to remove fat from the abdomen and sides
Before class starts
It is necessary to adhere to simple rules for effective training:
- All exercises performed in a lying position must be performed on a flat, hard surface, roughly speaking, on the floor.If the floor seems too hard, place an exercise mat on the floor;
- Fresh air must be supplied into the room;Stuffiness not only causes discomfort when breathing, but also increases the load on the heart;
- Stock up on clean, carbon-free drinking water or special drinks that help boost metabolism.
- It is necessary to maintain a three-hour gap between the last meal and the training session;
- Before directly starting to perform abdominal exercises, you need to do a short general warm-up to warm up the muscles;
- Abdominal muscles can recover very quickly, so do not rest for long between exercises;
- Only regular training will bring results.
Effective abdominal exercises help you quickly get rid of your belly and sides at home
How to increase lower abdominal muscles at home?
To strengthen the lower abdominal muscles, exercises such as raising the body off the floor 45 degrees and raising and lowering the legs are most often used.Performing these exercises correctly will help girls train their lower abdominal muscles properly at home.
Raise your body off the floor 45 degrees
Implementation: lie on your back, bend your knees, do not lift your feet off the floor.Raise your torso, stretching your arms up and forward as much as possible.Make sure your abs 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
Implementation: lie on your back, legs stretched out, arms along the body.Raise your legs to a 90-degree angle from the floor.Lower your legs as low as possible but until your lower back touches the floor.Perform 15–25 repetitions.
Universal exercises for the upper abdominal muscles
"How to train your abdominal muscles to properly eliminate belly fat, which exercises should you choose?"- this question interests many beginners;The exercises below not only help firm the upper abdominal muscles but also keep the entire abdominal area in shape.
Raise the pelvis
How to do: lie on your back, lift your legs and bend your knees, place your arms along your body.Lift your pelvis off the floor, pulling your knees toward your chest.Return your legs to the starting position.Make sure your shoulders do not leave the floor.Perform 20-30 repetitions.
Crispy
This exercise is a "classic" exercise among abdominal exercises.It serves to pump the upper abdomen.
Implementation: lie on your back, bend your legs.Raise your torso, bringing your elbows toward your knees.Right elbow touches left knee and vice versa.
One of the twist options is a straight twist.
Implementation: lie close to the wall, perpendicular to the wall.Bend your knees and place your feet against the wall.Raise your legs so that your shoulder blades are off the floor and your lower back is pressed firmly into the floor.
Callanetic twist -1/100
This exercise differs from the regular twisting exercise in that it is performed statically.
Execution: just like a regular twist, but with the only difference - when you reach your elbows to your knees, you need to fix the position of your torso for exactly 100 seconds.We count to one hundred and return to the starting position.We stretched in the other direction, fixed our position and counted to one hundred again.Perform 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 reduce belly and side fat
A great exercise that not only works all the abdominal muscles, but also the muscles of the entire body.The exercise is completely static.Furthermore, the longer you stay still, the better.In terms of effectiveness, it is not inferior to dynamic exercises.There are many options for performing the plank exercise.
Implementation: you need to do a lying position similar to a push-up.Just emphasize not the palm, but the entire forearm.Look straight ahead.You need to stand straight so 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.
Don't be lazy and do all these exercises every day, because they will not take much of your time, no more than 20 minutes.And you see, this is not a big price to pay for the beautiful flat belly you will soon have.
How to lose belly fat in a week of exercise without harm
Losing weight will be easier for frequent visitors to the fitness center.But the dilemma of getting rid of fat on the abdomen and sides can be solved at home.
Basic exercises include twists and abdominal exercises.
Rotating 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 bracelet, and over time make it heavier.Place your feet the same width as your shoulders and rotate clockwise.Practice with the ring for 20 minutes.It will be more interesting to learn with music.
Then you should proceed to the press complex.You need to perform exercises for weight loss on the abdomen and sides: 15-30 repetitions in three sets with minimal rest.
Effective weight loss exercises on the abdomen and sides:
- Lean.Stand with your arms at your sides and your feet steady.We tilt the body parallel to the floor, straighten the left leg and pull the arms in opposite directions.Then we bend to the right (seemingly pinched) and return our hands to the waist.Repeat in the other direction.The result is a diagonal tilt pattern.
- Rotate your body.From the previous position, we rotate the body left and right.The body below the waist remains motionless.
- Side board.Lie on your side, leaning on your forearm.Lift your body up and straighten it like a rope.Hold for as long as possible (2 minutes is optimal).Roll again and repeat.
- Drag.Lie on the floor, lift your legs off the floor and cross them at a fast pace.
- Bicycle.Continue lying down, bend your legs and stretch your knees toward the opposite elbow, do it on the other side.
- Side curves.Take a water bottle in your hand (if you have one, a dumbbell) and lean to one side.Repeat for the other side.
- Folding knife.Lie on your back with your body completely stretched like a rope (arms stretched straight above your head).Lift all limbs at the same time.Try to touch your toes with your fingers.
- Side twist.The starting position is the same, placing your hands behind your head.Place your bent legs at right angles alternating in opposite directions.
Properly chosen physical exercises are a guarantee of beautiful and firm skin.Moreover, the process of losing weight will be noticeable, and by exercising in the fresh air you will receive many positive emotions.
Sometimes there are situations where it is necessary to remove the stomach within seven days and such a problem can be eliminated.Even for a week, if you really want, you can rearrange yourself.In this situation, one must not forget that seven days is too short a period of time.Based on the deadline, you should take comprehensive action, the ingredients of which are effective weight loss exercises for a week.
During exercise, the body heats up, more heat and oxygen enter the accumulated fats, destroying them.During exercise, you can not only get rid of excess fat, but also become more youthful in appearance.You can do these quick weight loss exercises in a week at home.
You need to start the lesson with a small warm-up: run on the spot (2 minutes) 10 times bending forward and left and right.jump in place (1 minute)
Main part of training:
- swaying abdominal muscles.To do this, lie on the floor, bend your knees, and place your hands behind your head.Perform body lifts.It's best to start with 10 lifts and gradually add 1-2 lifts.
- This exercise should be done lying on your side, so raise your leg as high as possible and hold it for a few seconds.It is better to start with 5 reps on each leg.
- The following exercise will help tone your lower abdomen;To do this movement, you should lie on the floor, place your hands under your back and raise both legs at the same time.You need to do this exercise about 10 times, the load gradually increasing over time.
At the end of such a home workout, do some stretching and take a contrast shower.
To make the weight loss process more effective, you need to follow a few more tips:
- It's best to practice in the morning and evening, practice on an empty stomach, and don't eat anything for about an hour after practice.
- It is impossible to get rid of accumulated fat in a short time without following a diet.Therefore, you will have to limit yourself, at least, to sweets and fatty foods.
- Once a week there should be a fasting day and you can use apples, kefir and buckwheat.Such a day will add more energy to the body and eliminate unnecessary substances.
- if a woman is already 35-45 years old.Here you should take a more thorough approach, for this it is better to use exercises in the pool and follow a diet.But when dieting, it's important not to rely on food restrictions.
- If you don't want to exercise, walking will help.You need to walk a lot, go to work or school.So give up on transportation and just use your feet as a means of transportation.
- If you gain too much weight during pregnancy, you cannot lose it in a week and you should not torture yourself.In such a situation, you should adhere to a healthy diet, exercise as much as possible and everything will go away on its own.