For many women and girls, the stomach is a particular problem. Especially in summer, when you really want to look perfect in everything, a sagging stomach is a real problem. Toning the figure in this area and removing excess fat is quite a difficult task. Nowadays, a sagging stomach can be removed with the help of special exercises. Of course, home exercises can be a great alternative to going to the gym. However, it is only possible to achieve results quickly and effectively under the guidance of a professional coach. Only a trainer can choose the necessary exercises for the abdomen and determine the optimal level of loads. Thus, the effect of the training will be felt very soon.
What exercises to choose for weight loss of the abdomen?
There are a variety of physical programs that help get rid of the belly. These include: aerobics, swimming or water aerobics, oriental dance, strength training and body flex, which is considered the most effective.
Water aerobics are particularly popular today. It helps burn calories as quickly as possible. The water resistance during exercise helps engage all muscle groups. This not only burns excess fat, but also strengthens the muscles.
Strength training, on the other hand, is more aimed at strengthening and pumping muscles.
But aerobics will help burn excess fat in the abdomen.
You must attend training regularly, at least 2-3 times a week. The rest of the days you can practice at home. At the same time, home training should last at least 40 minutes. It is worth remembering that 15-minute morning exercises are not aimed at losing weight and burning fat.
A set of exercises for weight loss of the abdomen and sides at home
To complement complex training in the gym, you can do the following exercises at home:
- We lie on the floor, legs bent at the knees. We begin to inhale into the abdomen and pull it in vigorously with each exhalation.
- Lie on the floor, lift your legs off the floor and perform alternate crossovers while spreading them to your sides as much as possible. And so on 15-20 times in 3 attempts.
- Lying position, stretched straight legs gently throw over the head so that the socks touch the floor. Do not rush to perform the exercise and stop if you feel any discomfort.
- This exercise is somewhat similar to the press exercise. Lying on the floor, you need to try to sit down, while the legs can be slightly bent at the knees, and the hands should help the body to rise.
- Lie on your stomach and wrap your arms around your ankles. Rock in this position for 4 minutes.
- Sitting on the floor, we alternately raise our legs and try to reach the socks with our hands.
As an addition to a set of exercises for the abdomen, you can perform any known inclinations. This exercise has always been considered effective in the fight against excess fat deposits in the abdomen. Yes, and such inclinations already make the waist. We put our hands shoulder-width apart, spread our arms sideways and perform inclines. The right hand should touch the left foot, the left hand the right. It is necessary to perform 20-25 climbs.
The above exercises are considered quite effective, but only if done correctly and regularly. In any case, without proper nutrition, it will be difficult to get rid of the stomach. All exercises performed on the press are aimed at pumping muscles. But only a diet will help to cope with a layer of fat. Therefore, all exercises must be supported by proper nutrition.
When performing such exercises, you do not need to overdo it. This tactic will not work. The load can be increased, but only gradually.