For many women and girls, the abdomen is a particular problem. A droopy belly is a real problem, especially in summer, when you really want to look perfect in everything. To tighten the figure in this area and remove excess fat is a rather difficult task. Today, a sagging belly can be removed with the help of special exercises. Home workouts, of course, can be a great alternative to the gym. And yet, it is only possible to achieve results quickly and effectively under the guidance of a professional coach. Only a trainer can choose the necessary set of exercises for the abdomen and determine the optimal level of stress. Thus, the effect of training will be noticeable very soon.
Which exercises to lose belly fat to choose?
There are a huge number of physical programs that will help get rid of the belly. These include: aerobics, swimming or water aerobics, belly dancing, weight training and body flexion, which is considered the most effective.
Water aerobics is especially popular today. It helps burn calories as quickly as possible. Water resistance during exercise helps engage all muscle groups. As a result, not only excess fat is burned, but the muscles are also strengthened.
Strength training, in turn, is more about strengthening and pumping muscles.
But aerobics will help burn excess fat in the abdomen.
You need to train regularly, at least 2-3 times a week. The rest of the days you can practice at home. At the same time, home workouts should last at least 40 minutes. It should be remembered that a morning exercise for 15 minutes is not aimed at losing weight and burning fat.
A set of exercises for weight loss of the abdomen and sides at home
In order to supplement the complex training performed in the gym, you can perform the following exercises at home:
- We lie on the floor, legs bent at the knees. We begin to breathe into the stomach, drawing it in sharply with each exhale.
- Lying on the floor, lift your legs off the ground and perform alternating crosses, while spreading them to the sides as much as possible. And so on 15-20 times in 3 approaches.
- Lying position, stretched straight legs gently throw themselves over the head so that the socks touch the floor. When performing the exercise, do not rush, and in case of discomfort, stop it.
- This exercise is somewhat similar to the exercise on the press. Lying on the floor, you should try to sit up, 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. Swing in this position for 4 minutes.
- Sitting on the floor, we alternately raise our legs, and with our hands we try to reach for the socks.
As an addition to a set of exercises for the abdomen, you can perform all familiar inclinations. This exercise has always been considered effective in combating excess fat deposits in the abdomen. Yes, and such inclinations already make the waist. We spread our hands shoulder-width apart, spread our arms to the sides and perform tilts. The right hand should touch the left foot, the left hand the right. It is necessary to perform 20-25 slopes.
The above set of exercises is considered quite effective, but only if performed correctly and regularly. In any case, without following the correct diet, getting rid of the stomach will be difficult. All exercises performed on the press will be aimed at pumping up the muscles. But only a diet will help to cope with a layer of fat. Therefore, any set of exercises must be supported by adequate nutrition.
In the process of performing such exercises, you do not need to overdo it. This tactic will not work. The load can be increased, but only gradually.