For many women and girls, the abdomen is a special problem. Sagging belly is a real problem, especially in summer when you really want to look perfect in everything. Tightening the figure in this area and removing excess fat is quite a difficult task. Today, belly sagging can be eliminated with the help of special exercises. Home workouts can certainly be a great alternative to going to the gym. However, it is possible to achieve quick and effective results only under the guidance of a professional trainer. Only a trainer can choose the necessary set of exercises for the abdomen and determine the optimal level of stress. Thus, the effect of the exercises will be noticeable very soon.
What exercises to choose to lose weight?
There are many fitness programs that will help you get rid of belly fat. These include: aerobics, swimming or water aerobics, oriental dances, strength training and body flexion, which is considered the most effective.
Water aerobics is especially popular today. This helps to burn calories as quickly as possible. Water resistance helps engage all muscle groups during exercise. As a result, not only excess fat is burned, but also muscles are strengthened.
Strength training, in turn, is more focused on strengthening and pumping muscles.
However, aerobics will help burn excess fat in the abdominal area.
You should regularly participate in exercise at least 2-3 times a week. The rest of the days you can practice at home. At the same time, home exercises should last at least 40 minutes. It is important to remember that 15 minutes of morning exercise is not intended to lose weight and burn fat.
A set of exercises for slimming the abdomen and sides at home
To complete the 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 breathe in the stomach, with each exhalation we pull it strongly.
- Lying on the floor, lift your legs off the floor and make alternate transitions, spreading them as wide as possible to the sides. And so on. 15-20 times in 3 approaches.
- Lying position, gently throw the stretched straight legs over the head so that the socks touch the floor. Take your time when exercising and stop if you feel uncomfortable.
- This exercise is somewhat similar to the press exercise. Lying on the floor, you should try to sit, legs may be slightly bent at the knees, and hands should help raise the body.
- Lie on your stomach and wrap your arms around your ankles. In this case, scroll for 4 minutes.
- Sitting on the floor, we alternately raise our legs and try to reach the socks with our hands.
As a completion of a series of exercises for the abdomen, you can perform all the familiar inclinations. This exercise has always been considered effective in the fight against excess fat deposits in the abdomen. Yes, and such trends already make the waist. We separate our hands from the width of the shoulders, spread our arms to the sides and make inclinations. The right hand should touch the left foot, the left hand should touch the right. It is necessary to perform 20-25 slopes.
The set of exercises mentioned above is considered quite effective, but only if it is performed correctly and regularly. In any case, without following a proper diet, it will be difficult to get rid of the stomach. All exercises performed in the press will be aimed at pumping the muscles. But only a diet will help to overcome a layer of fat. Therefore, any training complex should be supported by proper nutrition.
In the process of performing such exercises, it is not necessary to exceed it. This tactic will not work. The load can be increased, but gradually.