For many women and girls, the abdomen is a particular problem. Sagging tummy is a real problem, especially in the summer, when you really want to look perfect in everything. Tightening the figure in this area and removing excess fat is a rather difficult task. Today, a sagging belly can be removed with the help of special exercises. Exercising at home, of course, can be a great alternative to going to the gym. Yet, it is possible to achieve results quickly and effectively only under the guidance of a professional coach. Only a trainer can choose the necessary set of exercises for the abdomen and determine the optimal stress level. Therefore, the training effect will be evident very soon.
What exercises to choose for weight loss of the abdomen?
There are a huge number of physical programs that will help get rid of the belly. These include: aerobics, swimming or water aerobics, oriental dance, strength training and body flexion, which is considered to be the most effective.
Water aerobics is especially popular today. Helps burn calories as quickly as possible. Water resistance during exercise helps to engage all muscle groups. As a result, not only excess fat is burned, but muscles are strengthened as well.
Strength training, in turn, is more aimed at strengthening and pumping muscles.
But aerobics will help burn excess fat in the abdomen.
You must attend training 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 is worth remembering that a 15-minute morning exercise is not meant to lose weight and burn fat.
A set of exercises for weight loss of the abdomen and hips at home
To complete the complex training done in the gym, you can perform the following exercises at home:
- We lie down on the floor, legs bent at the knees. We begin to breathe into the stomach, drawing it strongly with each exhalation.
- Lying on the floor, lift your legs off the floor and perform alternating crosses, spreading them as much as possible to the sides. And so on 15-20 times in 3 approaches.
- Lying position, straight stretched legs gently throw overhead 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 in the press. Lying on the floor, you need to try to sit down, while the legs can be slightly bent at the knees, and the hands should help the body 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 the socks.
As a completion of a set of exercises for the abdomen, you can perform all the familiar inclinations. This exercise has always been considered effective in combating excess fat deposits in the abdomen. Yes, and such inclinations are already making life. 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 runs.
The above set of exercises is considered to be quite effective, but only if done correctly and regularly. In any case, without following the right diet, getting rid of the stomach will be difficult. All exercises performed on the press will be aimed at pumping the muscles. But only a diet will help to cope with a layer of fat. Therefore, any set of exercises must be supported by proper nutrition.
In the process of performing such exercises, it is not necessary to overdo it. This tactic will not work. The load can be increased, but only gradually.