Effective exercises to slim your stomach at home - strive for the ideal

Advice!Start studying not tomorrow or from Monday, but today. The body that has been given a decent dose of endorphins - pleasure hormones - will immediately be healthy and your mood will increase and your strength will show up for further battle.

Why is fat stored on the stomach?

Before taking any measures to combat fatty deposits on the stomach, understand where they come from and what you need to do to get rid of this problem forever in the future. After all, excessive savings in this area are not only outwardly uninteresting, but are also fraught with the development of rather serious diseases.

Excessive stomach overload can be caused by:

• genetic predisposition;
• hormonal disorders, including an excess of cortisol (male hormone) - it is after all for the male figure that the accumulation of fat in the abdomen is characteristic;
• lack of physical activity.

It is easy to get hormonal disorders. It is enough to lead an "unfair" lifestyle, overeat and prevent the body from getting enough sleep. So after remembering himself, one should mock him with diets for a few months, limiting the most important foods for the body and thus only aggravating the situation.

The doctors' admonitions that we only serve the majority of the diseases by the wrong diet have not scared us for a long time. The phrases that "overeating" and "eating at night" are harmful and that you must follow a "balanced diet" are so well-known that we simply stop paying attention to them. Although a healthy lifestyle - that is, a balanced diet and exercise - is the only way to restore not only your own figure, but also your health.

Advice!Stop listening to commercials about magic pills, miraculous weight loss belts and supplements. To achieve a meaningful result, you should work on yourself and change your lifestyle completely. Other effective and, most importantly, safe means simply do not exist.

What is visceral fat and why is it dangerous?

Doctors classify body fat into three types:

• subcutaneous;
• intramuscular: the first two types are the least dangerous;
• visceral, located precisely in the abdominal region and enclosing all internal organs, squeezing them and leading to severe changes; it is in this type of fat that the "bad" cholesterol accumulates.

Fat in reasonable amounts is necessary for the body. Using them, fat-soluble vitamins are assimilated. A small layer of fat accumulates all the harmful substances that come with food.

Subcutaneous and intramuscular fats are essentially energy stores. They protect the body from cold, and the internal organs from damage. With the visceral, everything is much more complicated. It is his accumulation that leads to the development of atherosclerosis, diseases of internal organs, heart disease and diabetes. Doctors say that every extra inch at the waist takes a year of our lives.

Advice!It is proven that fat burning happens most intensively at night. Therefore, if you want to lose weight - not only eat right, but also get enough sleep.

10 exercises for beginners

Anyone who has been involved in sports for a long time has long picked up their own set of exercises that are ideal for him. For beginners, we suggest using the advice of fitness trainer Gay Gasper, who has developed simple but very effective exercises specifically for the abdominal muscles. But we repeat - in order for the effect to be clear, the teaching must be carried out regularly.

Advice!You should not immediately strain the muscles for the first few seconds. Before starting a workout, be sure to warm up.

Simple twisting

To perform this simple exercise, lie on the floor and bend your knees. At the same time, the feet must be completely on the floor. The hands go behind the head. The press is a bit tense. When inhaling - this is important - we raise our shoulders off the floor, linger in this position for two counts (one, two), and then lower ourselves again on the exhalation to the floor. Like all subsequent exercises, we repeat 10 times.

The chin should not be lowered during this exercise. Keep your elbows in line with your shoulders. It is necessary to work only with the press - the buttocks at this moment must be relaxed. In fact, all other exercises will be complicated variations of the first with the study of the rest of the muscle groups.

After the first exercise, give the muscles a rest again - lying on your back, stretch your arms, inhale and lower them.

If you feel tired while doing the exercises, do not give up. You can not easily achieve a perfect stomach.

Advice!If the exercise is still difficult for you, simplify it by doing it with your arms crossed over your wrists. In the future, once the muscles are strengthened, you can perform its full version.

To raise the legs

Now we begin to work out the bottom press. This exercise is also done while lying down. First lift the legs bent at a 90 degree angle. The hands are spread apart, the palms pressed against the floor. Slowly we pull the abdomen in, raise the hips a few inches from the floor (legs remain bent) and return to the starting position.

We will rest a bit, stretch and continue our lesson again. During this exercise, the back should not be torn off the floor. All the work must be done by the abdominal muscles. When you fully master these movements in subsequent training, complicate them by lifting not bent but fully extended legs.

Advice!When you feel your muscles are stronger, pauses and pauses between repetitions can be removed.

Twist and lift the legs

Let us combine the first and second exercises that we have already mastered. Lying on your back, as in the second exercise, bend your knees and spread your arms wide out to the sides. We burden the press. In this position, we must raise both shoulders and buttocks above the floor.

Exhalation during the exercise is performed at the moment when the tension is greatest. Breathing is even. Do not pull your elbows forward. Break again and relax the muscles for 1-1, 5 minutes. We continue these exercises.

Start training in a good mood, then the training result will be better.

Advice!It's easier to play sports with someone. Get support from a friend or colleague and start working on your figure together. You will be able to help each other with advice and share the results of achievements.

Side crunches

These movements will help train the oblique muscles. The starting position corresponds to the position in the first exercise. Lying on your back, slowly bend your knees. Press your feet against the floor. The hips are slightly apart. Hands behind the head. You do not need to fasten them, just press them firmly against your head.

As we exhale, we gradually begin to reach first with one and then with the other shoulder to the opposite knee. The other elbow stays on the floor and helps keep the balance. The buttocks do not come off the floor. Only the upper back is lifted, the back at the waist remains firmly pressed to the floor. Do not lower the chin. Also 10 reps.

Advice!You can simplify the exercise if you do not put your hands behind your head, but simply reach with them to the opposite knee. A harder option is to raise and cross your legs.

Twist with a lunge

Lying position. The feet are on the floor, the legs are bent at the knees. We keep our hands behind our heads. We alternately pull one or the other leg up to the chest while lifting the back. The other leg is still bent at the knee to maintain balance and the foot is on the floor.

We look forward. Exhale as you bend, inhale as you return to the starting position. We do not breathe. The same goes for the other leg. We make 5 movements for each leg.

If you want to make the exercise easier, stretch your leg up. A harder option of raising both legs. Moreover, when the first leg is working, the second is unbent.

Advice!Each repetition counts. Even if you are tired, force yourself to perform the movement one more time, one last time.

Bike

Slightly modified movements we know from sports classes perfectly train the lateral muscles. Bend your legs so that your heels are closer to your buttocks. Hands behind head, shoulders off the floor. First we straighten one leg so that the angle between it and the floor is 45 degrees. At the same time we stretch with one shoulder to the knee of the bent (opposite) leg.

We straighten the bent leg, bend the other and repeat the movements, but with the other shoulder. We repeat 10 times without breaks.

Advice!To achieve the best results, it is not the quantity but the quality of the exercises performed that is important. To fully load the muscles, the movements must be slow and calm.

Wiggle with the socks

Quite a difficult exercise that provides the maximum load of the press. Lying on your back, place your hands behind your head and lift your legs bent at a 90 degree angle. At the same time, the socks are pulled. We tear the upper back off the floor. We lower one leg and touch the floor with our toes. Then we return it to its original position and lower the other leg.

When inhaling, press your back against the floor. By exhalation - we get up. We do not lower our backs while performing the movements.

Advice!If you find it difficult to perform these movements, try bending your legs at the beginning without lifting your shoulders off the floor. Going forward, complicate the exercise by doing it with your arms outstretched over your head.

Circular rotations

Exercise to work throughout the press. In the supine position, the knees are slightly bent, the feet are on the floor, the arms are behind the head. We tear the shoulders off the floor and start rotating the body in one direction or the other 5 times without a break. Each time you have to make a whole circle.

We do not tear the pelvis off the floor. We keep our balance with our legs pressed against the floor. The exercise is performed as slowly and clearly as possible. Exhale - rose. Pull in - went down.

Advice!Excessive overvoltage is unacceptable. It will only cause you to get tired quickly and will not be able to complete the whole complex.

Backwards with bent knees

We will pump the muscles of the press and back. To do this we kneel. The elbows should be bent and resting on the floor. You can put a small pillow or a soft towel under them.

We tear our knees off the floor and only hold on to our elbows and toes. The back is straight. Count to three and carefully return to the starting position.

Advice!All exercises for the abdominal muscles can be done by both women and men.

Raising the legs from the support position

Lie on your stomach. The arms are bent at the elbows. The toes of the extended legs rest on the floor. Get up in this position from the floor and stretch into a string so that each of your muscles is tense. Do not bend the back. Return to starting position. Repeat the exercise again.

Advice!Never bend down - otherwise your stomach will immediately start to sink. If you have weak back muscles, add some posture exercises to the set.

Aerobic training

Using the above exercises, you can strengthen the abdominal muscles significantly, get rid of the sagging stomach and bring the internal organs in order. However, if you have a serious weight problem, be sure to include aerobic exercise - exercises where oxygen is burned intensively. In fact, with its participation, the maximum amount of fat is consumed.

Therefore, if you want to not only strengthen the muscles, but also to get rid of the hated body fat in the shortest possible time, then go for walks, jogging, swimming, ice skating, volleyball, football, hockey or dancing. They, combined with proper nutrition, will help you get rid of weight problems quickly.