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 belly and hips?"worries most girls, because not every woman has the opportunity to go to the gym.For this reason, today we will look at effective lower and upper abs exercises that you can perform at home.
The abdominal area is a problem area for the vast majority of girls and women around the world.Even skinny girls can develop a small stomach if they stop eating right and start skipping workouts at the fitness club.What can we say about fatties?Their stomach must be constantly under close attention.
If you want to prepare your body for summer or a trip to the sea and get rid of a boring tummy with abdominal exercises, then we will tell you how to do it as quickly and efficiently as possible.Let's figure out how to pump up abs to lose belly fat and is it possible to get rid of belly by pumping abs?
How many times do you need to pump abs to lose belly fat?
It is preferable 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 throw yourself headlong into the pool and exhaust yourself with dozens of approaches and hundreds of repetitions of each exercise.Start small.
To begin with, 5-10 repetitions per set and a total of 30 repetitions will be enough.In the future, increase the number to 50. How much you need to pump the abdominal muscles to get rid of the stomach depends on many factors, including nutrition and individual characteristics of the body.
During training, concentrate on your sensations and well-being.You should feel your muscles tighten.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 – in the morning and in the evening.
Rules for abdominal exercises
Abs can be pumped up both at home and in the gym.Motivation and focus on results will certainly do the trick.And in combination with a diet, you will certainly achieve what you want in the shortest possible time.
How to eat during training to remove fat from the stomach and sides?
Many girls are wondering "If you pump up your abs, will the belly fat disappear?", no doubt!Combined with a proper diet and regular exercise, the result will not make you wait and you will soon notice that your stomach and hips will start to shrink.However, it is important to remember: abdominal training is not an excuse for uncontrollable candy eating.You agree, there is little benefit from training if you yourself destroy the achieved result.
In order for your training to give more results, you must eat properly and in a balanced way, but in no case should you starve or go on a diet that includes only a couple of apples a day.Try to increase your protein intake and decrease your fat and carbohydrate intake.
To specifically get rid of fat, you need to give your body cardio exercises (running, cycling) in order to use up as much energy as possible and therefore burn fat.
If abdominal exercises for the stronger and weaker sex are the same, then the goals are different.Chiseled abs look attractive on guys, but it's obviously too much for a girl and many will agree with this, but two vertical stripes look just fine.And a dried body with absolutely no fat can be a danger to the beautiful half of humanity.Because of this, the balance of fat in the body will be disturbed, which entails problems with reproductive function.So in all you need to know when to stop.
How to properly and quickly pump up the abdominal muscles at home to remove fat from the stomach and sides
Before the start of classes
In order for the training to be fruitful, it is necessary to follow simple rules:
- All exercises performed lying down must be performed on a hard, flat surface, roughly speaking, on the floor.If the floor seems too hard, place a fitness mat on the floor;
- Fresh air must be brought into the room;congestion will not only create discomfort when breathing, but will also increase the burden on the heart;
- Stock up on clean drinking water without carbonation or special drinks that boost metabolism.
- It is necessary to maintain a gap of three hours between the last meal and training;
- Before you start doing abdominal exercises directly, you need to do a short general warm-up to warm up the muscles;
- Abdominal muscles can recover very quickly, so don't take a long break between exercises;
- Only regular training will bring results.
Effective exercises for the abdomen that will help you quickly remove the stomach and hips at home
How to pump up the lower abdominal muscles at home?
To pump up the lower abdomen, exercises such as raising the body from the floor by 45 degrees and raising and lowering the legs are most often used.Accurately performing these exercises will help girls to properly pump up the lower part of the abs at home.
Raising the body from the floor by 45 degrees
Execution: lie on your back, bend your knees, without lifting your feet from the floor.Raise your torso, stretch your arms up and forward as much as possible.Make sure your abdominal muscles are as tight as possible.Start with 20-30 repetitions, then gradually increase to the maximum number possible.
Raising and lowering the legs
Execution: lie on your back, legs straight, arms by your body.Raise your legs at a 90-degree angle to the floor.Lower your legs as low as possible, but until your lower back touches the floor.Do 15-25 repetitions.
Universal exercises for the upper part of the abdomen
"How to properly pump up the abdominal muscles to remove fat from the stomach, which exercises to choose?"- this question interests many beginners;The exercises below will help not only pump up the upper part of the abs, but also keep the entire abdominal part in shape.
Pelvic lift
Execution: lie on your back, raise your legs and bend your knees, put your hands next to your body.Lifting your pelvis off the floor, pull your knees toward your chest.Return the legs to the starting position.Make sure your shoulders don't leave the floor.Do 20-30 repetitions.
Crunches
This exercise is a "classic" among abdominal exercises.It serves to pump the upper abdomen.
Execution: lie on your back, bend your legs.Raising the torso, extend the elbows towards the knees.Right elbow to left knee and vice versa.
One of the curling options is straight curling.
Execution: lie against the wall, perpendicular to it.Bend your knees and place your feet against the wall.Lift your feet so your shoulder blades are off the floor and your lower back is firmly pressed into the floor.
Callanetics turns -1/100
This exercise differs from the usual twist in that it is performed statically.
Execution: the same as an ordinary twist, but with the only difference - when you reach your elbow to your knee, you need to fix the position of the trunk for exactly 100 seconds.We counted to one hundred and returned to the starting position.We stretched out in the other direction, fixed the position and counted to one hundred again.Perform the exercise an even number of times.
During any twisting exercise, it is important to remember that the lower back should not be raised from the floor, and the neck muscles should be relaxed.
"Plank" is the best exercise for removing fat on the stomach and hips
An excellent exercise that not only engages all the abdominal muscles, but also the muscles of the entire body.The exercise is absolutely static.Moreover, the longer you stay calm, the better.In terms of efficiency, it is in no way inferior to dynamic exercises.There are many options for performing the plank exercise.
Execution: it is necessary to take a lying position almost like a push-up.Only the emphasis should not be on the palm, but on the entire forearm.Look straight ahead.You need to stand up straight, so you can draw a straight line from head to toe.Hold this position for 30 seconds to start, then gradually increase the time to 5 minutes.
Do not be lazy and do all these exercises every day, because it will not take much time, no more than 20 minutes.And this, you see, is not such a big price for the beautiful flat tummy that you will soon get.
How to lose belly fat in a week of exercise without harm
Regular visitors to fitness centers find it easier to lose weight.But you can solve the dilemma of getting rid of belly and hip fat at home.
Elementary exercises include twisting the hoop and exercising the abdominal muscles.
The rotation of the hula hoop will prepare the abdominal muscles for exercise, blood circulation will be activated in them and metabolism will be optimized.Exercise can easily be combined with watching TV.For beginners, it is better to take a light hoop, and gradually make it heavier.Place your feet shoulder-width apart and rotate clockwise.Exercise with a hoop for 20 minutes.It will be more fun to learn with music.
You should then proceed to the Press Complex.You need to perform exercises for weight loss in the abdomen and hips: 15-30 repetitions in three sets with minimal rest.
Effective exercises for losing weight on the stomach and hips:
- Tilts.Stand with your arms at your sides and your feet stable.We tilt the body parallel to the floor, stretch in the direction of the left leg and pull the arms in opposite directions.Then we bend to the right (it seems that the side is tightened) and return our hands to the belt.Repeat in the other direction.The result is a kind of diagonal slope.
- Body rotations.From the previous position, we turn the body left and right.The torso below the waist remains stationary.
- Side plank.Lie on your side, lean on your forearm.Lift your body and straighten yourself like a string.Hold for as long as you can (optimally 2 minutes).Turn around and repeat.
- Scissors.Lying on the floor, lift your legs off the floor and cross them at an accelerated pace.
- Bicycle.Continuing to lie down, bend the leg and extend the knee towards the opposite elbow, do for the other side.
- Lateral curves.Take a bottle of water in your hand (if you have one, a dumbbell) and lean to the side.Repeat for the other arm.
- Folding knife.Lie on your back, the body is fully extended like a string (arms extended above the head).Lift all limbs at the same time.Try to touch your toes with your fingers.
- Side twists.The starting position is the same, put your hands behind your head.Place bent legs at right angles alternately in opposite directions.
Properly selected physical exercises are a guarantee of beautiful and toned skin.Moreover, the weight loss process will be noticeable, and exercising in the fresh air will give you a charge of positive emotions.
Sometimes there are situations where it is necessary to get rid of the stomach within seven days, and such a problem can be eliminated.Even in a week, if you really want, you can get yourself in order.In this situation, one must not forget that seven days is too short a period.Based on the deadline, you should act comprehensively, the components of which are effective weight loss exercises for a week.
During exercise, the body heats up, more heat and oxygen enters the fat deposits, which destroys them.In the process of exercise, you can get rid of not only fat, but also become younger in appearance.You can do these exercises for quick weight loss at home in a week.
You must start the lesson with a small warm-up: running in place (2 minutes) 10 inclines forward and left and right.jumping jacks (1 minute)
The main part of the training:
- rocking abdominal muscles.To do this, lie on the floor, bend your knees and put your hands behind your head.Perform a body lift.It is best to start with 10 lifts and gradually add 1-2 lifts.
- This exercise should be done 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 tighten your lower abdomen;to do this, you need to lie on the floor, put your hands under your back and raise both legs at the same time.You need to perform this exercise about 10 times, increasing the load over time.
At the end of such home training, stretch a little and take a contrast shower.
In order for the weight loss process to bring more productive results, it is necessary to follow a few more tips:
- It is best to exercise in the morning and in the evening, and to do the exercise on an empty stomach, and not to eat for about an hour after the exercise.
- It is impossible to remove fat deposits in a short time without following a diet.Therefore, you will have to limit yourself, at least from sweets and fatty foods.
- It is preferable to have a fasting day once a week, and you can use apples, kefir and buckwheat.Such a day will add more energy to the body and rid it of unnecessary substances.
- if the woman is already 35-45 years old.Here you should have a more thorough approach, for this it is better to use exercises in the pool and follow a diet.But when you're on a diet, it's important not to rely on food restrictions.
- If you don't want to do exercises at all, walking will help.You have to walk a lot, to work or study.Therefore, give up transport and use only your legs as a means of transport.
- If the excess weight was gained during pregnancy, then it is impossible to lose it in a week and you should not bother.In such a situation, you should stick to a healthy diet, exercise as much as you can, and everything will go away by itself.