Fat deposits in the abdomen instill self-doubt and create difficulties with the choice of clothing. Most often, this problem affects women, approximately 50-60% of the fair sex would not mind finding a way to reduce waist size. Men are also susceptible to complexes with respect to the abdominal zone, many of them dream of a beautiful press, but in reality they have only fat deposits. In this article, you will learn what exercises to use for slimming the abdomen at home.
Immediately it should be noted, in order to get the perfect stomach, exercise alone is not enough. You will need to reconsider your lifestyle, first of all – nutrition. But physical activity remains the most important condition for achieving the desired result.
Properly chosen food with the maintenance of norms on the energy value of food creates a calorie deficit, aimed at burning fat. Workouts are aimed at getting rid of excess calories and bringing muscles in tone. Building a weight loss program in the abdomen will depend on the reasons for which the fat deposits appeared.
What is fat?
In medicine, body fat is divided into three types:
Subcutaneous fat – usually when talking about losing weight, they mean it. It appears in certain areas, very often on the stomach. Localization of subcutaneous fat determines heredity and the ratio of hormones in the body. It is easier to lose subcutaneous fat than another type of fat; it is this fat that is burned during the exercise for weight loss;
Visceral fat – accumulates inside, surrounds internal organs. This is a dangerous type of fat, its presence leads to serious chronic diseases;
Fat inside the muscles – is less common than the previous two types. Deposits of fat appear between muscle fibers in special conditions, for example, when insulin resistance develops, which develops into diabetes. Only very fat people have intramuscular fat.
Where is fat stored?
The state of the body depends on its hormonal background, the ratio of different hormones regulates mood, energy level, body composition. This question was raised in numerous studies, during which it became clear that the localization of fat depends on hormonal balance. Evaluating the placement of body fat on your body, you can assess the state of health and identify possible problems.
Fat on the abdomen – often appears due to an excess of the hormone estrogen, in order to remove the excess estrogen, the liver has to work in a heightened mode. In this situation, you should eat more foods with B vitamins, B6, B12 and folic acid are needed;
Fat on the hips – is regulated by the hormone insulin, when the body produces an insufficient amount of insulin, it can not metabolize all the sugar, from this appear fatty deposits. Fat deposits on the thighs are characteristic of those who do not deny themselves sweet, starchy foods and all that has a high glycemic index;
Fat on the arms and chest is a matter of testosterone. When the body does not produce enough of this hormone, breast and arm volumes become larger for no apparent reason. An imbalance in androgens, male-type sex hormones, can lead to the same effect.
Where does belly fat come from?
Every person has a small amount of adipose tissue, including on the stomach. Nature has provided this to protect the internal organs. If the amount of fat exceeds the permissible rate, most likely it is one of these reasons.
The older a person is, the slower the metabolic processes in his body proceed. Most likely you have a friend who can eat anything in any quantity, but remain slim. It's all about metabolism. Women gain weight due to metabolic disorders more often than men.
If your closest blood relatives have problems with being overweight, then, most likely, you will not be able to avoid them either. The tendency to the emergence of excess weight is inherited, as well as features of the metabolism, the type of figure.
If you spend most of the daytime sitting, then you definitely have excess weight. If not, it will appear in a few years. At risk are people who work at a computer and are in the habit of relaxing at a computer or watching television.
The habit of sitting with a bent back
In addition to the previous reason. The habit of slouching and lack of good posture increases the likelihood of fat deposition on the abdomen. Of course, thanks to one good posture you will not get rid of fat on the abdomen, but this is one of the factors.
Love for food
The more you eat – the higher the chances of encountering fat on your stomach, this is a direct relationship. The combination of inactivity and overeating increases the likelihood of gaining excess weight and accelerates the onset of obesity.
Some diseases provoke the appearance of fat deposits on the stomach. These are sleep apnea, arterial hypertension and other diseases of the cardiovascular system, as well as diabetes and breast cancer. Also, the appearance of fat on the abdomen provokes stress.
A very common cause of weight gain and the appearance of belly fat for women in middle age, especially during menopause. For women, it is especially important to control your hormonal background, especially if there is such a significant hint of its violation, as being overweight.
How to calculate the amount of excess fat?
A couple of decades ago, the problem of obesity was not considered as important as it is now. People lost weight solely for aesthetic reasons, even doctors didn’t focus much on excess weight. But since then, many studies have been conducted in which the link has been identified between obesity and dangerous diseases, primarily cardiovascular and endocrine. To monitor the weight of the body is necessary for the sake of their own health, there are several ways to determine the amount of excess fat.
The proportions of the waist and hips
A simple test for home use. It is necessary to measure the narrowest part of the waist, then the most bulging hips circumference. The first value should be divided by the second, then the result should be interpreted. If the result is 0.8 or more, then excess body fat is definitely present, as is the risk of heart and vascular disease.
Body mass index
In order to calculate the BMI, you can use any calculator. The normal index is 25-29.9, a higher indicator indicates obesity. In order to normalize the body mass index, it is necessary to reduce the amount of fat in the body.
In this case, you need to measure the waist at the level of the navel, the measurement does not need to bulge the abdomen or hold your breath. If the circumference is more than 86 cm, then the risk of heart disease and blood vessels is present.
Exercises for slimming the abdomen at home
Performing one exercise will not bring results, even if it is very good. To get rid of excess fat on the stomach requires a complex of physical activity. Efficiency is determined by lifestyle, especially nutrition. But do not rush to extremes and go on starvation or low-calorie diets.
With an extreme lack of calories, the body will not have the strength to train.
This is not the most effective exercise for the abdominal muscles, but it is the most popular. Sufficient effective exercise to strengthen the abdominal muscles.
Performed lying on a rug on the back, legs bent at the knees, feet abut the floor. Arms are located behind the head or crossed on the chest. Take a deep breath, then slowly as you exhale, lift the upper back so that the shoulder blades lift off the floor. Slowly return to the starting position, do not throw the body on the floor, but lower it with a smooth, controlled movement. When the body is completely on the floor, take a deep breath and on the exhale the next repetition.
In order for the exercise to bring tangible results, you should do 10 twists in 2-3 approaches.
The starting position is the same, but the arms are extended on the floor along the body. Inhale, as you exhale, pull straight legs off the floor so that they form a right angle with the floor. Then inhale and tear the lower back from the floor, bringing your knees up to your chest. Reverse twists are performed in three approaches 10 times.
They are performed in the same way as classic twisting, but the turn of the body is added to the movements. At the top of the exercise, you need to turn with one shoulder in the direction of the opposite, for example, with your left shoulder to turn towards the right, but so that the right side of the body remains pressed to the floor.
The exercise is performed in 10-12 repetitions on each side.
It is performed from the supine position with arms crossed behind the head. Tear off the legs from the floor and bend them in the knees, fix the legs in such a position that the legs are parallel to the floor surface. Twist the body, lifting the upper part of the back from the floor, try alternately to reach the left knee with the right elbow and vice versa. Your legs will move as if you are riding a bike.
The exercise is performed in two sets at once, the rest between them is minimal. Each set should have 10-12 repetitions.
Everyone knows how to do the bar, but few take into account an important circumstance. With regular exercise of various exercises for slimming the abdomen at home, the classical plank stops providing a sufficient level of exercise. The time you spend in the plank does not matter, you need a working version of the exercise, for example, a side plank.
Take a position lying on your side, lean on the floor with your forearm. Place one foot on the other, the lower foot will become the reference point, as well as the forearm. Tear off the hips from the floor, stretch the body into a single straight line. Look straight ahead, make sure that the neck maintains a natural, even position. Hold the position for 30 seconds, then run to the other side. Being in the bar, control that breathing was smooth.
Lunge with turn and tilt
Easy, but quite effective exercise. Lunge forward with your left foot, it should bend at the knee at a right angle, at this moment you should feel the stretching of the muscles in the thigh area. Turn the case to the left and bend down, trying to reach the floor with your hands. During the exercise, it is important to monitor the straight position of the back.
Lunges with bends and turns of the body are made 15 times on each side.
No wonder about this exercise, they talk and write so much, it really works, it intensively strengthens the muscles of the abdominal cavity. Put your body on all fours, leaning on your elbows and knees, do not strain your muscles, including the stomach, take a breath. Then on the exhale, strongly strained the abdomen and draw it into yourself, save the state of maximum stress for 30 seconds.
In order to get the effectiveness of the vacuum, it must be performed in 2 sets of 15 times.
Seed leg lifts
Sit on a chair, do not lean on the back, but keep your back straight, straighten your shoulders. Put your hands on the seat of the chair, palms down. Inhale, and then, as you exhale, bend your knees and pull them to your chest, hold this position for 10 seconds, then slowly return your legs to the starting position.
It is performed in 15 repetitions, when the legs are close to the chest, the back can involuntarily become round, this should not be allowed.
All the exercises listed above are aimed at toning the abdominal muscles, in addition to them, cardio loads are necessary, and the most accessible of them is jogging. If you have never run before, then start with a brisk walk, when you get used to overcome distances in this way – go jogging. Such workouts will not only help you lose weight, but also improve your health.
Instead of jogging, you can use any exercise, for example, cycling, but count your strength so that execution takes at least 30 minutes. The optimal frequency of cardio is 2-3 times a week, it corresponds not only to weight loss, but also to strengthen the cardiovascular system, improve the quality of sleep, increase lung volume.
Do not forget that exercises for weight loss of the abdomen at home must be combined with a balanced diet. Choose the best diet to supplement the effect of training you can in this section.
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