I recommend
Official website Keto Guru
Philippines (en)
Flag (Philippines)

Exercises to lose weight 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 region is characteristic of both boys and girls. I want to spray the press until the summer to make the waist clearer, and in this case you will need exercises to lose weight at home. In addition, a person should follow a proper diet so as not to return the calories burned during exercise.

Causes of Excess Belly Fat

Every human being has a small amount of fatty deposits that normally serve to protect internal organs and bones and are involved in some hormone production processes. Excess is harmful to health, violates the figure and respect. The abdomen does not grow overnight, so it is necessary to deal with this problem in time. The following factors contribute to its development:

  1. Poor metabolism (metabolism).As you get older, this process becomes slower (unless supported by sports), which leads to poor food processing. The body begins to accumulate excess weight instead of energy. This problem is more common in women. Every person has a different metabolic rate, so some people can eat any food and still do not gain weight.
  2. Genetic predisposition.Scientific research shows that if you have obese people in your family, you also have a higher risk of having an inherited potential to gain weight.
  3. sedentary, sedentary lifestyle.This is one of the factors that slows down the metabolism. The less physical activity you have in your life, the less calories your body consumes, and over time it begins to accumulate in different parts of the body.
  4. Overeating.The human body begins to gain weight when it eats more than it spends.
  5. Wrong posture while sitting.If a person knocks, his spine is crooked, and the likelihood of abdominal obesity increases significantly. Keep your back straight while sitting.
  6. Illness, stress.These factors are the main cause of subcutaneous fat accumulation. The amount of cortisol in the body increases, which helps to lose weight. Sleep apnea, breast cancer, cardiovascular pathology, arterial hypertension, diabetes also add centimeters to the waist.
  7. Weak abdominal musclescan't hold the internal organs in the desired position, so the abdomen is protruding.
  8. Hormonal changes.This condition is more common in middle-aged women. Fat begins to grow in proportion to body weight. During menopause, there is an increased risk of gaining extra inches in the lower back. Hormones are an important part of the regulation of body fat.

Abdominal and lumbar exercises

Exercises to lose weight on the abdomen and spine

A slim figure is the dignity of 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 also affect other muscle groups. For anatomical reasons, some people lose weight or gain weight faster, but the principle of weight loss is the same - to reduce the amount of calories consumed and speed up metabolism.

Choose your heart from all the fat burning exercises. This is an option to exercise at home or outdoors, where a high pace is maintained and the cardiovascular system works in an advanced mode. This forces the body to consume more energy and deplete food reserves. This type of exercise will speed up the metabolism and saturate the body's muscles and cells with nutrients and oxygen. You can do the following to reduce the waist and strengthen the abdomen:

  • swimming;
  • riding a stationary bike or riding a bicycle at home;
  • Pilates;
  • fitness;
  • aerobics;
  • gymnastics;
  • football, basketball;
  • To run in the fresh air or at a treadmill at home.

Effective Top Click Exercises

Conditionally, the abdominal muscles are divided into upper and lower parts. The press is a muscle and is completely present at home during exercises for abdominal emptying, so it is wrong to talk about the training of a separate part. There are some exercise options that make it easier to target a specific area of ​​your abdominal muscles. Curls are a popular choice, some effective options for upper abs:

  1. Classic version.Place a dot on the floor, lie on your back, bend your knees slightly (you should get an angle of about 30 degrees). Another person should sit on his feet. Or tie them to the sofa, wardrobe to ensure the position of the body. Put your hands behind your head and lock them. Start by stretching your chin to your pelvis, remembering that you should lift with your abdominal muscles, not your back. Do it 2-3 times, 10-15 times, increase this value to 30-40 over time.
  2. legs raised.You need to put your feet on a hill, it is suitable for this on the sofa, chair, bench in the gym. In addition, the bending technique is completely replicated from the example above, as is the number of approaches.

Abdominal exercises

This part of the abdomen often worries girls, because even with low weight, the abdomen begins to swell a little. Often, this is not because of the fat layer, but because of the weakness of the abdominal muscles, which cannot hold the internal organs. This bulge will disappear when you strengthen the press at home. The following exercise can be used:

  1. Lay a rug on the floor and lie on your back.
  2. Use your hands to tie to a wardrobe, sofa or something heavy.
  3. Start lifting straight legs up to 30 degrees with the floor.
  4. Lock them in this position and keep them as long as possible.
  5. Lower your feet and relax a bit. Repeat this step 5-6 times.

Exercises to thin the abdomen and sides

rope exercises to lose weight on the abdomen

An important condition for reducing the size of the waist and abdomen is to follow a proper diet. Fast food, fried and sweet foods, alcohol consumption should be avoided. This will help you get rid of those extra pounds, and exercise to lose weight on your tummy will speed up this process and give your figure an appetizing shape. In this case, you will not be able to limit yourself to a single load, and in addition to the effective exercises for the abdomen mentioned above, you should do cardio training at home.

The main task of such exercises is to keep the heart rate at a high level for at least 20-30 minutes. Experienced athletes do 40-60 minutes of cardio training. Circular training is very suitable for beginners at home, which can be carried out without special equipment. To lose weight on the sides and waist, do the following exercises:

  • Jumping rope for 3-4 minutes;
  • 20 side bends on each side;
  • classic curls;
  • jumping rope again for 3-4 minutes;
  • woodwork;
  • slope 20 times in each direction;
  • side crushes.

The Most Effective Abdominal Exercises

There are many different options for abdominal exercises. A person, as a rule, chooses effective exercises to lose weight in the abdomen according to their feelings. Technically, some options perform better and give better results, while others do not result from inexperience or unpreparedness. For most athletes, the following exercises have become the optimal exercises for training the abdomen and sides at home:

  • side bends;
  • board;
  • swings;
  • vacuum.

Wood

This exercise helps to strengthen the abdominal muscles without increasing their volume. This is especially useful for girls. Those who want to straighten their bellies. Classic bending is a dynamic load that increases the volume of the press, and the bar is static, which only strengthens it, making the muscle fibers more elastic. Training at home is carried out according to the following rules:

training board for abdominal weight loss
  1. Put on a rug and push.
  2. Lower yourself to your elbows, which are under your shoulders. Make sure that the back is not round and the pelvis does not fall down, the body should lie in a straight line.
  3. This position should be maintained for at least 20-30 seconds for beginners and more than 1-2 minutes for advanced athletes.
  4. Repeat this 3-4 times, always trying to increase your time in a static position.

This exercise has several "modifications" - with bending and turning. The bottom line is that the above option is to add a turn inside the pelvis or turn the straightened arms to the sides. You will not get any additional benefits from such "improvements", and it is better to perform the exercises in their original form. The rod, in addition to the press, helps to strengthen the back, shoulders, wrists, abs, thighs and thighs at home without special shells.

Rotating lungs

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

  1. Move your knee at a 90-degree angle.
  2. Put your hands to your sides and turn to the right, keeping your pelvis in place.
  3. Wash with your other foot and turn left.
  4. Repeat this action 10-15 times.

Side bends

For weight loss, it is recommended to do 2-3 cardio exercises every morning and week. One of the problem areas for exercise is the lateral abdominal muscles. Keep in mind that when working with weights, your muscles are likely to increase in size and your back may disappear (this is important for girls). At home, you can do side bends that use oblique abdominal muscles with the right technique. The technique is as follows:

Exercise to thin the abdomen
  1. Legs shoulder-width apart. Fold your arms and lift them above your head.
  2. Bend your body to the left as far as you can feel the 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 commitment period from 15 seconds to 30 or more over time.

Vacuum

This method is actively used in bodyflex exercises to lose weight and strengthen the abscess. If you are looking for effective exercises for a flat stomach, you should try Vacuum. The technique is as follows:

  1. Put your hands on the ground and stand on all fours.
  2. Take a deep breath, then breathe as much as possible so that there is no air at all
  3. At this point, pull and squeeze your abdomen.
    4. Hold the
  4. position for 15-20 seconds. Make sure your eyes don't start to darken and your head spins. If these symptoms occur, stop exercising and shorten the duration of the seizure.
  5. Do 4-5 of these repetitions, you can increase the number over time.

How to exercise to lose weight at home

To achieve the desired result and the effectiveness of your training, you need to follow some rules. Even the lightest abdominal weight loss exercises require pre-warming up, preferably jumping rope or running to warm up all the muscle groups in the body. This will not only prepare you for exercise, but also speed up your metabolism, raise your heart rate and lose weight faster. You should follow these tips:

  • Make sure you keep a diet;
  • squeaks should be performed using the abdominal muscles, not the waist;
  • You should not do more than 15-20 repetitions, otherwise you will not strengthen the muscles, but will start to build them, which will not help you to thin your back;
  • Make sure you lie down after each workout;
  • Take classes regularly, not intermittently.