The abdomen is one of the most problematic areas of the female body. Here you can quickly accumulate excess fat and spend many months to get rid of them. Many women still cannot find an effective method to combat the presence of cellulite in this area. The woman's body suggests the presence of a layer of fat on the abdomen, but for most of the fairer sex it is too large. In mature women, the stomach may even sag too much. Even the weakest girl can have extra inches in the waist area if she leads 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 will these tools be effective. One cannot do without willpower.
Eating rules to reduce belly
Eating a low-calorie diet is essential for shrinking the abdomen. It should contain protein, carbohydrates and fats. The best sources of carbohydrates are fresh fruits and grains, and fats are natural oils, beans and nuts.
Even if you do not follow a specific diet, you can get rid of fat with home exercises for the abdominal muscles and simple dietary guidelines. Here are the foods you should exclude from your daily diet if you want to eliminate this annoying problem.- Fast food and other harmful products - mayonnaise, ketchup, smoked meats, sausages.
- Pastries and cakes - chocolate, pastries, pastries, cakes.
- Reduce salt intake as it retains water in the body, leading to unnecessary swelling.
- Alcohol. It promotes dehydration and improves appetite.
In addition, home abdominal exercises should be combined with maintaining a drinking balance and aerobic activity.
It is necessary to do exercises to lose weight at home, because belly fat is not only ugly, but also dangerous to human health. There is a misconception among many women that the abdominal area is increased by the abundance of fatty foods. In fact, the main reason for this is the excessive content of calories in food, which is why you must first reduce the number of carbohydrates consumed.
Home exercises for abdominal muscles
Getting rid of cellulite deposits in the waist area is difficult, but it is quite possible to do it even at home. If you perform a set of exercises to lose weight at home regularly, 2-3 times a week, then the result will be noticeable after a month. For the workout to be most effective, you need to train all the muscles equally. 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, lift the shoulder blades while the back is round, the lower back is close to the floor, and the elbows are open. On exhalation we go down. It is important to do this exercise with a small amplitude and do not forget about breathing. The pace should be fast. You must complete 3 sets 20 times.
- The starting position is the same, but we lift your legs up, you can put them on a chair. We repeat the exercise as before.
- In the same position, while inhaling, stretch your elbows to the opposite knee, lifting your legs from the chair. Perform 10 times for each leg, number of approaches - 3.
Now effective home abdominal exercises for women aimed at building the lower abdomen:
- We lie straight, hands behind our heads, legs straight. Slowly lift your straight legs at right angles to the floor, then tear off your pelvis, making a simplified version of the "birch". We stay at the top point for a few seconds. 15 repetitions are enough.
- The starting position is the same, but we put our hands under our butts. Raise your legs 40 cm from the floor and start bending and unbending your knees. It is important - your feet should be above the floor at all times.
- For the lower press, regular leg raises with their return to the starting position are ideal.
The next home exercise for the abdomen is aimed at working the oblique abdominal muscles and reducing the waist. We lie on our backs, our arms are on our bodies, our legs are bent at the knees. At a fast pace, we reach out to the feet without lifting our backs off the floor. Sufficient frequency is important in this exercise 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 take much time and does not require physical training. However, the training is very effective.
How to properly do home abdominal exercises for women?
In order for the exercises to give the desired result, you need to follow some rules and recommendations. Before you start, be sure to do a simple warm-up - walking or running is great for this.
When doing each of them, make sure that the back is round and the lower back does not sag. Otherwise, you may injure yourself, as the main load is not on the press, but on the spine. Also make sure that the tension is only in the abdominal muscles.
All abdominal exercises are designed to tighten muscles, not increase their volume. Therefore, the number of repetitions must be significant. 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 clogging. Of course, proper, balanced diet, regular exercise, conscientious performance of all the described exercises will lead to the fulfillment of your desire - you will soon get rid of fat deposits on the abdomen and waist.