The problem of fat in the waist area worries many, so the question "How to properly pump up the abs at home to eliminate the abdomen and sides?"It worries most girls, because not all women have the opportunity to go to the gym.For this reason, today we will see effective exercises for the lower and upper abdominals that you can do at home.
The abdominal area is a problem area for the vast majority of girls and women around the world.Even skinny girls can develop a small belly if they stop eating properly and start skipping gym workouts.What can we say about the chubby ones?Your stomach must constantly be under close attention.
If you want to prepare your body for summer or a trip to the beach and get rid of that annoying belly with abdominal exercises, below we will tell you how to do it as quickly and efficiently as possible.Let's find out how to pump up your abs to lose belly fat and is it possible to get rid of your belly by pumping up your abs?
How many times do you need to pump your abs to lose belly fat?
It is advisable to do abdominal exercises every day, but if it is too difficult for you, at least once every two days.The total number of classes per week must be at least four.You don't have to immediately jump into the pool and exhaust yourself with dozens of sets and hundreds of repetitions of each exercise.Start small.
To start, between 5 and 10 repetitions per set and 30 repetitions in total will be enough.In the future, increase the number to 50. How much you need to pump your abs to get rid of your belly depends on many factors, including diet and individual body characteristics.
During training, focus on your sensations and well-being.You should feel your muscles tense.If you don't feel them, chances are you're doing something wrong.
To see results as quickly as possible, do the exercises twice a day: in the morning and in the evening.
Rules for abdominal exercises
It is possible to develop your abs both at home and in the gym.Motivation and focus on results will definitely do the trick.And in combination with some diet, you will surely get what you want in the shortest time possible.
How to eat during training to eliminate fat from the stomach and sides?
Many girls are interested in the question “If you lift your abs, will belly fat disappear?”, no doubt!In combination with proper nutrition and regular exercise, the result will not keep you waiting and you will soon notice that your stomach and sides will begin to shrink.However, it's important to remember: abdominal training is not an excuse to eat sweets uncontrollably.Agree, training will bring little benefit if you yourself destroy the result obtained.
For your training to give more results you must eat properly and balanced, but in no case should you go hungry or go on diets that include only a couple of apples a day in your diet.Try to increase your protein intake and reduce your fat and carbohydrate intake.
To get rid of fat specifically, you need to do cardiovascular exercise (running, cycling) for your body to expend as much energy as possible and burn fat because of this.
If the abdominal exercises for the stronger and weaker sex are the same, then the goals are different.Sculpted abs look attractive on guys, but six pack abs on girls are clearly too much and many will agree with this, but two vertical stripes look pretty good.And a dry body without absolutely any fat can pose a danger to the beautiful half of humanity.Because of this, the balance of fats in the body will be disturbed, which leads to problems with reproductive function.So in everything you have to know when to stop.
How to develop abs properly and quickly at home to eliminate fat from the abdomen and sides
Before classes start
It is necessary to follow simple rules for the training to be fruitful:
- All exercises performed lying down should be performed on a hard, flat surface, roughly on the floor.If the floor seems too hard, place an exercise mat on the floor;
- Fresh air must be supplied to the room;congestion will not only create discomfort when breathing, but also increase the load on the heart;
- Stock up on clean carbon-free drinking water or special drinks that improve metabolism.
- It is necessary to maintain an interval of three hours between the last meal and training;
- Before starting to do abdominal exercises directly, it is necessary to do a short general warm-up to warm up the muscles;
- Abdominal muscles can recover very quickly, so don't take a long break between exercises;
- Only regular training will bring results.
Effective abdominal exercises that will help you quickly eliminate the stomach and sides at home.
How to strengthen the lower abdominal muscles at home?
To strengthen the lower abdominals, exercises such as lifting the body off the ground 45 degrees and raising and lowering the legs are most often used.Accurate execution of these exercises will help girls properly develop their lower abs at home.
Raising the body off the ground 45 degrees.
Execution: lie on your back, bend your knees, without lifting your feet from the floor.Raise your torso, stretch your arms up and forward as much as you can.Make sure your abdominal muscles are as tight as possible.Start with 20 to 30 repetitions and then gradually increase to the maximum number possible for you.
Raise and lower legs
Execution: Lie on your back, legs straight and arms along the body.Raise your legs at a 90-degree angle to the floor.Lower your legs back as low as possible, but until your lower back touches the floor.Do 15 to 25 repetitions.
Universal exercises for the upper abs.
"How to properly develop abs to eliminate abdominal fat, what exercises to choose?"- this question interests many beginners;The exercises below will help not only strengthen your upper abs, but also keep your entire abdominal area in shape.
Raising the pelvis
Execution: lie on your back, raise your legs and bend your knees, place your arms along the body.Lifting your pelvis off the floor, bring your knees toward your chest.Return your legs to the starting position.Make sure your shoulders don't lift off the floor.Do 20-30 repetitions.
abs
This exercise is a “classic” among abdominal exercises.It serves to pump the upper abdominals.
Execution: lie on your back, bend your legs.Lifting your torso, bring your elbows toward your knees.Right elbow to left knee and vice versa.
One of the turning options is the straight turn.
Execution: lie down next to the wall, perpendicular to it.Bend your knees and place your feet against the wall.Raise your feet so that your shoulder blades are off the floor and your lower back is pressed firmly to the floor.
Callanetics Spins -1/100
This exercise differs from the usual twisting in that it is performed statically.
Execution: similar to a normal twist, but with the only difference: when you reach from the elbow to the knee, you must fix the position of the torso for exactly 100 seconds.We counted to one hundred and returned to the starting position.We stretch in the other direction, fix the position and again count to one hundred.Do the exercise an even number of times.
During any twisting exercise, it is important to remember that the lower back should not lift off the floor and that the neck muscles should be relaxed.
The “plank” is the best exercise to eliminate fat from the abdomen and sides
An excellent exercise that not only involves all the abdominal muscles, but also involves the muscles of the entire body.The exercise is absolutely static.Also, the longer you stay still, the better.In terms of effectiveness, it is not at all inferior to dynamic exercises.There are many options for performing the plank exercise.
Execution: it is necessary to adopt a lying position almost as if it were a push-up.Only the emphasis should be not on the palm, but on the entire forearm.Look ahead.You must stay upright so you can draw a straight line from your head to your heels.Hold this position for 30 seconds to start, then gradually increase the time up to 5 minutes.
Do not be lazy and do all these exercises every day, because they will not take up much of your time, no more than 20 minutes.And this, you see, is not such a high price to pay for the beautiful flat tummy you will soon get.
How to lose belly fat in a week of exercise without damage
It is easier for regular gym visitors to lose weight.But the dilemma of getting rid of belly and flank fat can be solved at home.
Elementary exercises include spinning a hoop and exercising the abdominal muscles.
The rotation of the hula-hoop will prepare the abdominal muscles for exercise, blood circulation in them will be activated and metabolism will be optimized.Exercise can easily be combined with watching television.For beginners, it is better to take a light hoop and, over time, make it heavier.Place your feet shoulder-width apart and turn them clockwise.Practice with a hoop for 20 minutes.It will be more fun to study with music.
Then you should head to the press complex.It is necessary to perform exercises to lose weight in the abdomen and sides: 15-30 repetitions in three sets with a minimum of respite.
Effective exercises to lose weight in the stomach and sides:
- Inclinations.Stand with your hands at your sides and your feet stable.We tilt our body parallel to the ground, stretch in the direction of our left leg and pull our arms in opposite directions.Then we lean to the right (the side seems to be pinched) and return our hands to the belt.Repeat in the other direction.The result is a kind of diagonal inclination.
- Body rotations.From the previous position we turn the body left and right.The torso below the waist remains motionless.
- Side plank.Lie on your side, lean on your forearm.Raise your body and straighten like a rope.Hold the position for as long as you can (ideally 2 minutes).Turn around and repeat.
- Scissors.Lying on the floor, lift your legs off the ground and cross them at an accelerated pace.
- Bicycle.Continuing to lie down, bend your leg and stretch your knee toward the opposite elbow, doing it on the other side.
- Lateral curves.Take a bottle of water in your hand (if you have a dumbbell) and lean to one side.Repeat with the other hand.
- Folding knife.Lie on your back, with your body fully extended like a rope (arms stretched above your head).Raise all limbs at the same time.Try touching your toes with your fingers.
- Lateral turns.The starting position is the same, place your hands behind your head.Place your legs bent at right angles alternately in opposite directions.
Correctly selected physical exercises are a guarantee of beautiful and toned skin.In addition, the process of losing weight will be noticeable, and by exercising in the fresh air, you will receive a charge of positive emotions.
Sometimes situations arise when you need to get rid of the stomach in seven days and that problem can be eliminated.Even in a week, if you really want, you can put yourself in order.In this situation, we must not forget that seven days is too short a period.Depending on the deadline, it is advisable to act comprehensively, the components of which are effective exercises to lose weight in a week.
During exercise, the body heats up, more heat and oxygen enter the fat deposits, which destroys them.In the process of exercise, you can get rid of not only fat, but also have a younger appearance.You can do these exercises to lose weight quickly in a week at home.
You need to start the lesson with a small warm-up: running in place (2 minutes) 10 push-ups forward, left and right.jumping in place (1 minute)
Main part of the training:
- swinging the abdominal muscles.To do this, lie on the floor, bend your knees and place your hands behind your head.Perform body lifts.It is best to start with 10 lifts and gradually add 1 or 2 lifts.
- You should do this exercise lying on your side, so raise your leg as high as possible and hold it for a few seconds.It is best to start with 5 times on each leg.
- The following exercise will help you tighten your lower abdomen;To do this, you must lie on the floor, put your hands under your back and raise both legs simultaneously.You should perform this exercise about 10 times, increasing the load over time.
At the end of such a workout at home, do some stretching and take a contrast shower.
In order for the weight loss process to bring more productive results, you should follow a few more tips:
- It is best to practice in the morning and evening, and the exercise should be done on an empty stomach and after exercise you should not eat for about an hour.
- It is impossible to eliminate fat deposits in a short time without following a diet.Therefore, you will have to limit yourself, at least from sweets and fatty foods.
- Once a week it is advisable to do a fasting day, and you can use apples, kefir and buckwheat.Such a day will add more energy to the body and rid it of unnecessary substances.
- if a woman is already between 35 and 45 years old.Here it is advisable to take a more comprehensive approach, for this it is better to use exercises in the pool and follow a diet.But when dieting, it is important not to rely on food restrictions.
- If you don't want to do any exercise, walking will help.You need to walk a lot, work or study.Therefore, abandon transportation and use only your legs as a means of transportation.
- If excess weight was acquired during pregnancy, then it is impossible to lose it in a week and you should not torture yourself.In such a situation, you should follow a healthy diet, do as much exercise as possible and everything will go away on its own.