A bulging stomach is a problem for many girls and women. The reason is the pace of life "on the go", not having time for breakfast in the morning, a much larger portion is consumed for dinner than necessary. And there is still not enough time to visit the gym or fitness center. As a result, a fuzzy figure appears, leading to psychological and health issues.
The belly is considered one of the most problematic places on the female figure. Everyone wants to see their size instead of their stomach.
It is believed that many men like a small belly, which gives a woman a special charm. But there should be a measure in everything, and one should not confuse a small belly, which is a natural additional protection of the pelvic organs, and a slightly pregnant belly, which clearly protrudes forward. And you don't need to indulge yourself with the second half assurances about love for what it is, with extra centimeters and kilograms, but get your figure on time, change your diet and book 20minutes a day to perform a series of physical exercises that will help you get rid of excess volume. to size.
Getting rid of excess waistline with proper nutrition is a waste of time. This is because with regular training you can achieve a triple effect: reducing body fat, making the skin more elastic, improving pelvic circulation by training the abdominal muscles. And if you include exercises for the abdomen in the general set of exercises, the visible effect can be achieved much earlier.
Tip: Whenever possible, try to train under the supervision of professional trainers - this will allow you to quickly remove your belly and bulging sides, and new Pilates classesand aqua aerobics programs will help you get the desired cubes in the press.
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Let's start our exercises.
To complete the exercises you will need:
- sports mat,
- gymnastic hoop,
- comfortable clothes that breathe.
Exercises to slim the abdomen and sides
- Classic and proven squats.The starting position is to stand with your back straight and keep your hands on your waist. The legs are shoulder width apart. You need to squat and stretch your arms, then come back to the starting position. We follow the correct breathing - squat on the inhale, on the exhale - lift. The number of repetitions - 15.
- Twist.The starting position is to lie on the floor so that the lower back is firmly pressed into it. Bend your legs at the knees and place your hands behind your head so that your elbows are apart in different directions. It is necessary, when inhaling, to tear off the head and shoulder blades from the floor, pushing the chin upwards, and as if to try to reach the surface of the ceiling with them. When you reach the highest point, stretch your waist as much as possible and freeze for 5 seconds. After exhaling and return to the starting position. You need to do 12 repetitions. With this exercise, the straight muscles of the abdomen are well trained.
- Write with your feet up.Starting position - you should sit on the floor and focus on relaxed arms. It is necessary to lift the legs together and draw numbers from 0 to 9. You need to breathe slowly and deeply. Repeat the exercise 3 times, resting between each for 30 seconds.
- Knock-knock.Starting position - lie down on a hard surface, stretch your legs and arms. It is necessary to raise the legs above the ground, to a height of 30 centimeters in the air, and lightly strike your feet 3-5 times against each other. Then slowly return to the starting position. Repeat the exercise 9 times.
- Bike.Starting position - lie on the floor and put your hands behind your head, tightening them with a padlock. You need to lift your legs at an angle of 30 degrees and you can start twisting the so-called imaginary pedals. One approach lasts a minute. There are several reps to do, with a 2 minute break in between.
- Exercise performed with a pillow.Starting position - lying on your back, stretch your arms. You need to hug a pillow between your feet and draw circles with it in the air, starting with the small ones and gradually reaching the large ones. Return to the starting position in reverse order from large circles to small ones. You need to draw at least 30 circles.
- Lifts up.Starting position - lying on the floor, place your hands behind your head, while your elbows look in different directions and bend your knees. As you breathe in, lift the pelvis until a straight line with the knees forms. At maximum height, freeze for a few seconds and tense all the muscles. After that, exhale and, without haste, return to the starting position. Perform 3 repetitions.
- Candle fire.Starting position - lying on your back, stretch your arms out alongside your body. You need to lift your legs so that they are perpendicular to the floor and cross them in the air. Support should be done on the hands. After three sets, hold your breath while keeping your legs straight. Then return to the starting position, lowering your pelvis first, then your legs. Breathing should be correct - on entry to lift the leg, and on exhalation, return to the starting position. For beginners, the exercise is very difficult, so 5 repetitions will be enough, increasing the level of training, you can increase this number to 15.
- Vanka-stand.Starting position - lie on your back and place your arms at your sides. It is necessary to transform the lying position into a sitting position, slowly leaning forward until the fingers touch the feet. Likewise, take your time, come back to the starting position. The legs and shoulders remain straight throughout the performance. Breathing is repeated from the previous exercise - increasing with inspiration and decreasing with expiration.
- Mermaid.The starting position is to lie on your back with your hands behind your head and your legs bent at the knees. You need to throw the right foot over the left foot and, slightly lifting the body, turn it to the right. For 5 seconds, force your whole body and hold your breath. Then return to the starting position, and after 7 repetitions, perform the same exercise on the other side.
- Gymnastic hoop.For practice, you can purchase both an ordinary metal hoop and a hula-hoop, with various accessories and a large weight. The weight of the hoop should be in the order of 1 to 2 kg. If it is less, the effect will not appear, and if it is heavier, then bruises and bruises on the sides will accompany the courses. After you have acquired the circle, you can begin to twist it, first clockwise, then counterclockwise. There is complete freedom of choice - the legs can be both together and apart. Exercising with a hula hoop will help you forget about issues like loose skin with stretch marks and even cellulite. In addition, flexibility and dexterity will increase and the functioning of the vestibular apparatus will improve.
- The simplest static exercise, but no less effective.Any starting position. You can do the exercises even while sitting at work. It is necessary, while inhaling, to force all the muscles and to suck in the stomach, maintaining this position for 10 seconds. Then breathe out and relax. After 30 seconds of rest, repeat 10 times.
- Exercise that removes anything unnecessary from the lower abdomen.The starting position is to lie on your back with your legs extended and make surethat your heels, head, shoulder blades and lower back are pressed firmly against the floor and the hands are clasped behind the head. Lift your left leg to form a 90 degree angle, tighten your lower abdominal muscles, and tie your right leg to your left. Measure for a few seconds and slowly return to the starting position, lowering the left leg first, then the right leg. Repeat the exercise 20 times.
At the moment, there are more than enough videos on the internet with abdominal fat burning workouts. You can safely study them.
It is imperative to remember that before a series of weight loss exercises on the abdomen, a warm-up is always carried out to warm up the muscles, if the training is independent and is not included in the complexgeneral. In a general lesson, the warm-up is done at the very beginning, and it is not necessary to hold more before the exercises for the abdomen.
Having mastered the above exercises, which can be performed at home, without spending time and money in gyms, in a few weeks the first results will be noticeable, which will be manifested by a decrease in the turnsize, tighter skin, improved health and mood.
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Tips from trainers and nutritionists for effective belly weight loss
In order not to face the problem of overweight in the abdominal area over time, you need to follow the golden rules of a healthy lifestyle!
- While eating, do not be distracted by negative sources of information, but focus on your food, think positively.
- Get up from the table with a slight feeling of hunger, do not pass, control the quantity and quality of the food.
- Eat 5-6 times a day.
- Drink a glass of low-fat kefir before bed.
- If you feel a strong desire to eat something, drink a glass of clean water, it helps satisfy hunger for several hours.
- Light physical activity and doing what you love will do wonders for your body parameters.
- Before you eat, thank life for every plate of food, love yourself and love your life.
Enjoy each day you live and give those around you a beaming smile and a wonderful vibe!