The abdomen is one of the most problematic areas of the female body. You can quickly gain excess fat here and spend many months getting rid of it. Many women still can not find an effective method to combat the presence of cellulite formations in the area. A woman's body implies the presence of a layer of fat in the abdomen, but for most of the beautiful sex it is too large. In mature women, the stomach can even become very sore. Even the thinnest girl can have extra inches in the waist area if she does the wrong lifestyle. To get rid of fat in this area, you need to do home exercises for the abdomen and follow the rules of a balanced diet. Only in combination, these funds will be effective. It cannot be done without voluntary effort.
Eating rules for belly reduction
Eating a low calorie diet is essential to shrink your stomach. It should contain protein, carbohydrates and fats. The best sources of carbohydrates are fresh fruits and cereals, and fats are natural oils, beans and nuts.
Even if you are not on a specific diet, you can get rid of body fat with home exercises for your abdominal muscles and simple dietary guidelines. Here are the foods to remove from your daily diet if you want to eliminate this annoying problem.
- Fast food and other harmful products - mayonnaise, ketchup, smoked meat, sausage.
- Pastries and cakes - chocolate, cakes, pastries, cakes.
- Reduce salt intake as it retains water in the body, leading to unnecessary bloating. Alcohol. Promotes dehydration and improves appetite.
In addition, home abdominal exercises should be combined with maintaining balance of drinking and aerobic activity.
It is also necessary to do exercises for weight loss in the abdomen at home, as belly fat is not only ugly, but also dangerous to human health. There is a misconception among many women that the abdominal area is enlarged by the abundance of fatty foods. However, in fact, the main reason for this is the excessive calorie content in foods, so, first of all, you need to reduce the number of carbohydrates consumed.
Home exercises for the abdominal muscles
Getting rid of cellulite deposits in the waist area is difficult, but it is quite possible to do it at home as well. If you perform a series of exercises for thinning the abdomen at home regularly, 2-3 times a week, then in a month the result will be noticeable. For a workout to be more effective, you need to work all the muscles evenly. We present to your attention exercises for the upper press, which remove body fat.
- The main home exercise for the abdomen is twisting. We lie on our backs, hands behind our heads, feet shoulder-width apart, bent at the knees. As we inhale, we raise the shoulder blades while the back is round, the lower back is glued to the floor and the elbows are spread out. In breathing, we descend. Importers it is important to do this exercise with a short amplitude and do not forget about breathing. The pace has to be fast. You must complete 3 sets of 20 times.
- The starting position is the same, but we lift the legs up, you can put them in a chair. We repeat the exercise similarly to the previous one.
- In the same position, while inhaling, extend the elbows to the opposite knee, raising the leg from the chair. Do 10 times for each leg, the number of approaches - 3.
Effective abdominal exercises at home for women aiming to build the lower abdomen:
- Lie straight, arms behind your head, legs straight. Slowly raise the straight legs at a right angle to the floor, then remove the pelvis, making a simplified version of the "birch". We stay at the top for a few seconds. 15 repetitions are enough.
- The starting position is the same, but we place our hands under the buttocks. Lift your legs 40 cm off the floor and begin to bend and open your knees. Important is important - feet should be on the floor at all times.
- For bottom pressing, regular leg raises with a return to their original position are perfect.
The following home exercise for the abdomen is aimed at the function of the oblique abdominal muscles and the reduction of the waist. We lie on our backs, arms are along the body, legs are bent at the knees. At a brisk pace, we extend our hand to our feet, without raising our backs to the floor. In this exercise, a sufficient frequency of execution is important, and then measuring the waist will bring you pleasure and pride in the work done.
These home abdominal exercises for women do not require much space or special equipment. You can perform the complex at any convenient time, it does not require much time and does not require any physical training. Despite this, the training is very effective.
How to do home abdominal exercises for women correctly?
In order for the exercises to bring the desired result, you need to follow some rules and recommendations. Make sure you do a simple warm-up before you start - walking or running is great.
When doing each of them, make sure the back is round and the lower back does not fall. Otherwise, you may be injured, as the main load is not on the press, but on the back. Also, make sure the tension is only in the abdominal muscles.
All abdominal exercises are designed to strengthen the muscles, not to increase their volume. Therefore, the number of repetitions should be considerable. You can start with 20, gradually increasing the number of repetitions and approaches.
At the end of the workout, you need to stretch your muscles well: this will speed up the weight loss process and prevent them from blocking. Of course, proper, balanced diet, regular training, conscious fulfillment of all the prescribed exercises will lead to the fulfillment of your desire - you will soon get rid of fat deposits in the stomach and waist area.