Fatty deposits in the abdomen instill self-doubt and create difficulties with the choice of clothes. Most often this problem affects women, about 50-60% of the fair sex would not be against finding a way to reduce the volume of the waist. Men are also subjected to complexes in relation to the abdominal area, many of them dream of a beautiful press, but in reality they have only fatty deposits. From this article you will learn what exercises to use to lose belly at home.
Immediately it should be noted, in order to get a perfect tummy, exercise alone is not enough. You will have to reconsider your way of life, first of all – Nutrition. But physical activity remains the most important condition for achieving the desired result.
Correctly selected diet with the maintenance of norms on the energy value of food creates a calorie deficit, workouts aimed at burning fat are aimed at getting rid of extra calories and toning muscles. Building a weight loss program in the abdomen will depend on the reasons why fat deposits appeared.Exercises for losing belly at home
Doing an exercise will not bring a result, even if it is very good. To get rid of excess fat on the abdomen, a complex of physical activities is needed. Efficiency is determined by the way of life, especially Nutrition. But do not rush to extremes and do not sit on fasting or low-calorie diets.
With an extreme lack of calories, the body will not have the strength to train.
Twisting on the press
This is not the most effective exercise for the abdominal muscles, but it is the most popular. Effective exercise sufficient to strengthen the muscles of the press.
It is performed lying on a mat on the back, legs bent at the knees, feet resting on the floor. The arms are located behind the head or crossed on the chest. Take a deep breath, and then slowly, exhaling, lift your upper back so that your shoulder blades come off the floor. Slowly return to the starting position, do not throw the body to the floor, but lower it in a gentle, controlled movement. When the body completely falls to the floor, take a deep breath and exhale the next repetition.
In order for the exercise to bring tangible results, you need to make 10 loops in 2-3 approaches.
Twisting on the press
Inverted loops
The starting position is the same, but the arms are extended on the floor along the trunk. Inhale, on exhalation, tear off the straight legs from the floor so that they form a right angle with the floor. Then inhale and tear the lower back off the floor, bringing your knees closer to your chest. Inverted loops are performed in three approaches 10 times.
Inverted loops
Oblique twist
They are performed in the same way as classical twists, but an inversion of the body is added to the movements. At the top of the exercise, you need to turn one shoulder in the opposite direction, for example, turn the left shoulder to the right, but so that the right side of the body remains leaning against the floor.
Exercise is performed in 10-12 repetitions on each side.
Oblique twist
Bike
It is performed from a position lying on the back with arms crossed behind the head. Tear your legs off the floor and bend them at the knees, fix your legs in such a position that the shins are parallel to the floor surface. Twist the body, lifting the upper back from the floor, try to alternately reach the right elbow to the left knee and vice versa. The legs will move as if riding a bicycle.
Exercise is performed in two sets at once, rest between them is minimal. In each set there should be 10-12 repetitions.
Bike
Sidebar
Everyone knows how to make the bar, but few take into account one important circumstance. With the regular performance of various exercises for losing belly at home, the classic bar ceases to provide a sufficient level of load. The time you spend in the bar does not matter, you need a working version of the exercise, for example, the sidebar.
Take the position lying on your side, Press the floor with your forearm. Place one leg on the other, the lower foot will become a fulcrum, just like the forearm. Tear off from the floor of the hip, stretch the body in one straight line. Look straight ahead, make sure that the neck retains a normal position. Hold for 30 seconds, then perform on the other side. Being in the bar, control that breathing was uniform.
Sidebar
Slot with rotation and tilt
Easy but quite effective exercise. Make a lunge forward with your left leg, it should bend at the knee at a right angle, at this point, the stretching of the thigh muscles should be felt. Turn the body to the left and bend over, trying to get your hands on the floor. During the exercise, it is important to monitor the straight position of the back.
Slots with slopes and bends of the body are made 15 times on each side.
Slot with rotation and tilt
Empty
It’s not for nothing that many people say and write about this exercise, it really works, intensively strengthens the abdominal muscles. Place the body on all fours, leaning on the elbows and knees, do not strain the muscles, including the abdomen, breathe. Then, on exhalation, strongly strain the stomach and pull it into yourself, maintain the state of maximum tension for 30 seconds.
In order to achieve the effectiveness of vacuum, it must be performed in 2 approaches 15 times.
Empty
Sidy legs lifts
Sit on a chair, do not lean on your back, but keep the position straight from the back, straighten your shoulders. Put your hands on the seat of the chair with your palms down. Inhale, then exhale, bend your knees and pull them to your chest, hold this position for 10 seconds, then slowly return your legs to the starting position.
It is performed in 15 repetitions, when the legs are close to the chest, the back can be rounded involuntarily, this can not be allowed.
Sidy legs lifts
Jog
All the exercises listed above are aimed at toning the abdominal muscles, in addition to them, cardio loads are needed, and the most accessible of them is jogging. If you have never run before, start with a brisk walk, when you get used to walking the distances in this way – go jogging. Such workouts will not only help to lose weight, but also strengthen health.
Instead of jogging, you can use any exercise, for example, cycling, but calculate your strength so that the execution takes place for at least 30 minutes. The optimal frequency of cardio-2-3 times a week, it corresponds not only to weight loss, but also to strengthening the cardiovascular system, improving the quality of sleep, increasing lung volume.
Do not forget that exercises for losing belly at home must necessarily be combined with a balanced diet. Choose the best diet to supplement the effect of training, you can in this section.
Fitness and health 