The problem of fat in the waist area worries many, so the question arises “How to properly pump up the abdominal muscles at home to remove the stomach and sides?”worries most girls, because not every woman has the opportunity to go to the gym.That's why today we're looking at effective lower and upper abdominal exercises 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 thin girls can get a small belly if they stop eating right and skip training in the fitness club.What can we say about the plump ones?Your stomach needs to be constantly monitored.
If you are preparing your body for summer or a trip to the sea and want to get rid of that annoying stomach with abdominal exercises, then we will tell you how you can do this as quickly and efficiently as possible.Let's figure out how to pump up the abdominal muscles to lose belly fat and is it possible to get rid of the stomach by pumping up the abdominal muscles?
How often 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, then at least once every two days.The total number of lessons per week must be at least four.There is no need to immediately plunge headlong into the pool and exhaust yourself with dozens of approaches and hundreds of repetitions of each exercise.Start small.
To start with, 5-10 reps per set and 30 reps total are 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 the individual characteristics of the body.
When training, focus on your sensations and well-being.You should feel your muscles tense.If you don't feel them, then you are most likely doing something wrong.
To see results as quickly as possible, do the exercises twice a day - morning and evening.
Abdominal exercise rules
It is possible to pump up your abs both at home and in the gym.Motivation and results orientation will definitely be enough.And in combination with a diet, you will definitely achieve your desired goal in the shortest possible time.
How to eat during exercise to remove fat from the stomach and sides?
Many girls are undoubtedly interested in the question “If you pump up your abdominal muscles, will belly fat disappear?”!Combined with proper nutrition and regular exercise, the result will not be long in coming and you will soon notice that your stomach and sides begin to shrink.However, it is important to remember: abdominal training is not an excuse for eating sweets uncontrollably.Agree that training will be of little use if you self-destruct the result achieved.
In order for your training to bring better results, you need to eat right and balanced, but in no case should you starve yourself or go on diets that include only a few apples a day in your diet.Try increasing your protein intake and reducing your fat and carbohydrate intake.
To specifically get rid of fat, you need to give your body cardio training (running, cycling) to expend as much energy as possible and thereby burn fat.
If abdominal exercises for the stronger and weaker sex are the same, then the goals are different.Sculpted abs look attractive on men, but six pack abs for a girl is clearly too much and many will agree with this, but two vertical stripes look pretty good.And a dehydrated body without any fat can pose a danger to the beautiful half of humanity.This disrupts the fat balance in the body, which leads to problems with reproductive function.So you have to know when to stop in everything.
How to properly and quickly pump up your abs at home to remove fat on the stomach and sides
Before class begins
In order for the training to be successful, simple rules must be followed:
- All exercises that are performed while lying down must be performed on a hard, flat surface, roughly speaking, the floor.If the floor seems too hard, place a fitness mat on the floor;
- Fresh air must be supplied to the room;Constipation not only causes difficulty breathing but also increases the strain on the heart;
- Get clean drinking water without carbon or special drinks that stimulate metabolism.
- There should be an interval of three hours between the last meal and training;
- Before starting directly with abdominal exercises, you need to do a short general warm-up to warm up the muscles;
- The abdominal muscles can recover very quickly, so don't take long breaks between exercises;
- Only regular training brings results.
Effective abdominal exercises to quickly remove your stomach and sides at home
How to pump up your lower abs at home?
To pump up the lower abdominal muscles, exercises such as lifting the body from the floor by 45 degrees and raising and lowering the legs are most often used.Precise execution of these exercises will help girls properly pump up their lower abs at home.
Raise the body 45 degrees from the floor
Execution: Lie on your back, bend your knees without lifting your feet off the floor.Raise your upper body, stretch your arms up and forward as far as possible.Make sure your abdominal muscles are as tense as possible.Start with 20-30 repetitions and then gradually increase to the maximum number possible for you.
Raise and lower legs
Execution: Lie on your back, legs straight, arms along your body.Raise your legs to a 90-degree angle to the floor.Lower your legs back as far as you can, but until your lower back touches the floor.Do 15-25 reps.
Universal exercises for the upper abdominal muscles
“How to properly pump up the abdominal muscles to remove belly fat, what exercises to choose?”- this question interests many beginners;The following exercises will help not only pump up the upper abdominal muscles, but also keep the entire abdominal area in shape.
Raising the pelvis
Execution: Lie on your back, lift your legs and bend your knees, place your arms along your body.Lift your pelvis off the floor and pull your knees toward your chest.Bring your legs back to the starting position.Make sure your shoulders don't leave the floor.Do 20-30 reps.
Crunches
This exercise is a “classic” among abdominal exercises.It serves to pump the upper abdominal muscles.
Execution: Lie on your back, bend your legs.Lift your upper body and extend your elbows towards your knees.Right elbow to left knee and vice versa.
One of the twist options is the straight twist.
Execution: lie next to the wall, perpendicular to it.Bend your knees and place your feet on the wall.Lift your feet so that your shoulder blades are off the floor and your lower back is pressed firmly into the floor.
Callanetics revolves around -1/100
This exercise differs from normal twisting in that it is performed statically.
Execution: Just like a normal twist, but with the only difference: reaching your elbow to the knee, you need to fix the position of your upper body for exactly 100 seconds.We counted to one hundred and returned to the starting position.We stretched in the other direction, fixed the position and counted to one hundred again.Do the exercise often.
With every twisting exercise, it is important to ensure that the lower back is not lifted off the floor and that the neck muscles are relaxed.
“Plank” is the best exercise to get rid of fat on the stomach and sides
An excellent exercise that not only works all the abdominal muscles, but also the muscles of the entire body.The exercise is absolutely static.Plus, the longer you stay still, the better.In terms of effectiveness, it is in no way inferior to dynamic exercises.There are many ways to perform the plank exercise.
Execution: You need to take a lying position, almost like push-ups.Only the emphasis should not be on the palm, but on the entire forearm.Look straight ahead.You need to stand up straight so that you can draw a straight line from your head to your heels.Start by holding this position for 30 seconds and then gradually increase the time to 5 minutes.
Do not be lazy and do all these exercises every day, because they will not take much time, no more than 20 minutes.And that, as you can see, is not such a high price to pay for the beautiful flat stomach that you will soon get.
How to lose belly fat in a week of training without harm
Regular visitors to fitness centers find it easier to lose weight.But the dilemma of getting rid of fat on the stomach and sides can be solved at home.
Basic exercises include spinning a tire and training the abdominal muscles.
By rotating the hula hoop, the abdominal muscles are prepared for training, blood circulation is activated and metabolism is optimized.The exercise can be easily combined with watching television.For beginners, it is better to take a light tire and make it heavier over time.Adjust your feet to a width equal to the size of your shoulders and rotate them clockwise.Practice with a hoop for 20 minutes.It will be more fun to learn with music.
Then you should go to the press complex.You need to perform exercises for losing weight in the abdominal and side areas: 15-30 repetitions in three sets with minimal rest.
Effective exercises for losing weight on the stomach and sides:
- tendencies.Stand with your hands at your sides and your feet stable.We tilt our body parallel to the floor, stretch towards our left leg and pull our arms in opposite directions.Then we bend back to the right (the side seems to be pinched) and put our hands back on the belt.Repeat the process in the other direction.The result is a kind of diagonal tilt.
- Body rotations.From the previous position we rotate the body left and right.The upper body below the waist remains motionless.
- Side plank.Lie on your side and lean on your forearm.Lift your body and stretch it like a string.Press and hold for as long as possible (optimally 2 minutes).Turn over and repeat.
- Scissors.Lie on the floor, lift your legs off the floor and cross them at an accelerated pace.
- Bicycle.Continue lying down, bend your leg and extend your knee towards the opposite elbow, do this for the other side.
- Side bends.Take a bottle of water in your hand (a dumbbell if you have one) and lean to the side.Repeat for the other hand.
- Folding knife.Lie on your back with your body fully extended like a string (arms stretch above your head).Raise all limbs at the same time.Try touching your toes with your fingers.
- Page turns.The starting position is the same, put your hands behind your head.Alternately place your bent legs in opposite directions at right angles.
Correctly selected physical exercises are a guarantee of beautiful and toned skin.In addition, the process of losing weight will be noticeable, and exercise in the fresh air will give you a charge of positive emotions.
Sometimes it happens that the stomach needs to be removed within seven days and such a problem can be eliminated.Even in a week, if you really want to, you can put yourself in order.In this situation, one must not forget that seven days is too short a period of time.Based on the deadline, you should act comprehensively, the components of which are effective exercises for losing weight in a week.
During exercise, the body heats up, more heat and oxygen reach the fat deposits, causing them to be destroyed.Exercising allows you not only to get rid of fat, but also to look younger.You can do these quick weight loss exercises at home in a week.
You need to start the lesson with a small warm-up: run in place (2 minutes) 10 bends forward and left and right.Jump in place (1 minute)
Main component of the training:
- the abdominal muscles swing.To do this, lie on the floor, bend your knees and place your hands behind your head.Perform body lifts.It's best to start with 10 lifts and gradually add 1-2 lifts.
- This exercise should be performed lying on your side, so raise your leg as high as possible and fix it for a few seconds.It is better to start with 5 times on each leg.
- The following exercise will help you tone your lower abdomen.To do this, lie on the floor, put your hands under your back and lift both legs at the same time.You need to do this exercise about ten times, increasing the load over time.
At the end of such home training, do some stretching exercises and take a contrast shower.
In order for the weight loss process to bring more productive results, you need to follow a few more tips:
- It is best to practice in the morning and evening, training should be done on an empty stomach and after training you should not eat anything for about an hour.
- Without a diet, it is impossible to remove fat deposits in a short time.Therefore, you need to limit yourself to at least sweets and fatty foods.
- Once a week it is advisable to have a fasting day, and you can use apples, kefir and buckwheat.Such a day will provide the body with more energy and rid it of unnecessary substances.
- if a woman is already 35-45 years old.Here you should act more thoroughly, for this it is better to use exercises in the pool and follow a diet.However, when dieting, it is important not to rely on food restrictions.
- If you don't feel like exercising at all, walking will help you.You have to walk a lot, to work or to study.Therefore, give up transportation and use only your legs as a means of transportation.
- If excess weight was acquired during pregnancy, it is impossible to lose it within a week and you should not torment yourself.In such a situation, you should eat healthy and exercise as much as possible, then everything will go away on its own.