The major fatty "deposits" in the human body are concentrated in the subcutaneous tissue and in the abdominal cavity and its wall, or abdomen. Under normal circumstances, fat accumulates by increasing the size of fat cells (fat cells) present in adults. But the excess fat in the cell starts the process of their multiplication, which leads to a multiple increase in the number of fat cells. They begin to accumulate, including between the abdominal organs (visceral fat), as well as in the lower and upper parts of the body. At the same time, the layer of fat on the abdomen of overweight people can reach a thickness of 10, 15 or even 20 cm (for comparison: in the ovaries and rings, the thickness of subcutaneous fat is 5-10 cm). Will Abdominal Slimming Exercises Help Shake Off Excess Fat?
Effective abdominal slimming exercises
In principle, fast abdominal weight loss exercises - without a properly balanced diet - will not give the desired effect. Because adipose tissue is not just a "warehouse" for extra pounds. It actively maintains its presence in the body with a specially produced peptide hormone leptin, which performs the function of "control and audit" in the energy metabolism system.
But not everything is so hopeless. Triglycerides are synthesized in fat cells, which are mainly composed of adipose tissue. When triglycerides are broken down, the body receives energy, and the more energy is expended, the more triglycerides are broken down. This is because abdominal weight loss exercises are a very enhanced physical activity that increases fat intake. The main thing is that abdominal exercises for morning slimming are not accompanied by breakfast, lunch and dinner, which in their caloric content exceeds the energy expended in their implementation. . .
So, abdominal weight loss home exercises, according to weight loss experts, should be done at least three times a week. From the beginning of the exercises, each exercise is held 8-10 times, and after the person is involved in this work, all the exercises for weight loss in the abdomen should be performed at least 20-25 times in each.
The standard set of weight loss exercises for the abdomen involves doing exercises in a variety of positions - standing, sitting and lying down. The following exercises are performed while lying down:
- Lies on his back, legs and arms straight, arms outstretched along the body. During inhalation without raising the shoulders forward, lift your back off the floor, straight hands along the legs, sit down and lean forward, trying to reach with your toes. Exhale smoothly back to the original position. Lying on your back, your legs are bent at the knees, and your legs are almost shoulder-width apart. Hands are placed behind, fingers are "locked", elbows are on the sides. Inhale - head, shoulders and shoulder blades come down from the floor (chin should not press against chest), abdominal muscles tense. Hold in this position for 5-10 seconds. Exhale - Hold the lying position again.
- Lies on his back, legs and arms straight, arms outstretched along the body. During inhalation the straight legs are raised 30 degrees relative to the floor of the floor, this position is performed for five seconds, the initial position is made at the exit.
- The starting position is the same as in the previous exercise. While inhaling, bend your knees and perform a movement that simulates a bike (30 seconds three times, with a 5-second break).
- Lie on your back, legs bent at the knees, straight arms outstretched along the body. When inhaling, lift your pelvis off the floor (focusing on the back area) so that your stomach is in line with your knees. The position is maintained for 5-10 seconds and the starting position is slowly taken at the exit.
- Lie on your back, legs bent at the knees, hands behind your back, elbows on the sides. Inhale - the elbow of the left hand is extended towards the right knee. Exhale - initial state. Inhale - The elbow of the right hand goes to the left knee. Exhale - initial state.
Standing Abdominal Slimming Exercises
Simple but effective abdominal slimming exercises - traditional sitting and bending.
- Stand up straight, feet together, hands on hips. Keep your back and shoulders as straight as possible, squeezing so that your heels do not lift off the floor. The lower the sitting position, the more tense the abdominal muscles are during the extension. If you have difficulty, you can do this exercise when you hold it in your hand, for example, on the back of a chair.
- Stand up straight, feet shoulder-width apart, hands on hips or back. Inhale - lean forward, exhale - straighten, inhale - lean back, exhale - straighten.
- Stand up straight, legs shoulder-width apart, arms raised. Inhale (at the expense of 1-2-3) - Next spring, fingers touch the foot or the floor. On the 4th account (exhale) - Take the starting position.
- Stand up straight, feet shoulder-width apart, hands at waist. But tighten the abdominal muscles, then (without holding your breath) relax the muscles. The exercise is repeated 10-15 times.
Abdominal Slimming Exercises
When doing sit-ups, you need to make sure your back and shoulders are straight. This increases the load on the abdominal muscles.
- Sit on the floor with your legs straight and your arms slightly bent. Keep your straight legs together, lift them off the floor, and "draw" circles in the air with both feet - three times to the left and the same amount to the right. Repeat the exercise 3-4 times with small pauses.
- Sit on the floor, legs straight, arms outstretched. Alternately lift your buttocks and tense your abdominal muscles, walking back and forth (one meter). Repeat the exercise 5-6 times.
- Sit on the floor with your legs straight and your arms slightly bent. Keep your straight legs together, leaning back slightly, lifting them alternately off the floor. The exercise is repeated in three sets, 10 times.
Abdominal slimming exercises for men
All of the above exercises to weaken the abdomen men can do just as successfully as women, but the number of repetitions should increase (20-25 times). But exercises with increased load:
- Lie on the floor with your legs straight and your arms straight across your body. When inhaling, lift your straight legs up (do not lift your head and shoulders! ) And hold in this position for 10 seconds. When exhaling - take the starting position. During exercise, you should gradually increase the lifting time of your legs.
- Sit on the floor with your legs straight and your arms slightly bent. Keep your straight legs together; Slightly lean back, lift your legs to the floor, bend at the knees, and press to the chest. Then straighten your legs and lower yourself to the floor.
- The starting position is similar to the previous exercise, but the legs are raised, bent and the chest is rotated alternately - right and left separately.
Abdominal slimming exercises for men involve the active use of a horizontal bar. The simplest of these is: Hang on your straight arms, then inhale, bend your knees and slowly straighten, while lifting parallel to the floor (or ground). Exhale - return to the starting position smoothly.
Bodyflex Abdominal Weight Loss Exercises
A popular complex of breathing exercises - to weaken the abdomen - bodyflex, created 20 years ago by the American Greer Childers.
It is believed that bodyflex exercises to lose weight in the abdomen are aimed at "saturating the body with oxygen", which is achieved by temporary restraint of breathing. At the same time, breathing exercises are combined with isotonic and isometric exercises, it is a static and powerful tension of the muscle without moving the parts of the body that participate in the exercise.
Breathing exercises to relax the abdomen using the bodyflex method
According to the Bodyflex technique, first of all, you need to exhale all the air from the lungs - through the mouth, the lips become a "tube". Then a quick, intense breath is taken through the nose (breathing should be noisy) - to replenish lung capacity. Then, by raising your head, you should exhale all the air with all your might - but this time open your mouth. But now you have to hold your breath completely, lean your head towards your chest and draw your abdomen as much as possible (for 8-10 seconds). The last step is to relax the abdominal muscles and breathe normally. All bodyflex exercises for abdominal training are performed only at the stage of respiratory arrest (and drawing in the abdomen).Initial position: Kneel, lean, and lean on the floor with the palms of your arms straight. The back is straight, the head is raised. Conducted in breathing exercises (as described above) and when holding your breath and drawing in the abdomen, you need to bend your head as much as possible and bend your back. This posture is held for 8-10 seconds. This is followed by exhalation and relaxation of the back and abdomen. The exercise is repeated three times at 15-20 second intervals.
Here is another exercise that requires you to lie on your back, spread your legs slightly less than shoulder width apart and bend your knees (feet completely on the floor), arms outstretched along your body. Then, perform a breathing exercise (as described above) and draw in the stomach. When holding your breath, you should: Raise your hands and head off the floor (throw back), shoulders and back, lift them as much as possible; Return to a supine position and touch the floor with your back, repeating the movement. After the second aspiration, smoothly return to the original position and inhale, relax the stomach. This exercise is repeated three times at half-minute intervals.
Finally, in the lower abdomen slimming exercise. Lie on your back on the floor, legs straight together, arms bent at the elbows (palms down) Place under the buttocks. After the finished breathing exercise - while holding the breath and pulling the abdomen back - the straight legs are slightly raised on the floor (toes spread, head and shoulders remain motionless) and a wide-edged "scissors" is done, changing the position of the legs (above or below the other). The movements are performed in eight to ten counts. The legs are smoking and holding their breath. Repeat - 3-4 times with 20-second pauses.
Although most breathing exercises, including breathing exercises to relax the abdomen, are beneficial, it is believed that the body's flexible system is potentially unsafe because breathing restraint causes high blood pressure and heart rhythm disturbances.
There is another system of breathing exercises (again with physical activity) to reduce fat deposits on the thighs and abdomen - oxidized. Admittedly, you do not need to hold your breath here. In general, oxidation is a flexible form of the American body to which is added abdominal breathing. There is nothing new here because diaphragmatic breathing (east, lower or abdominal breathing) has long been practiced by yoga who has a special Pranayama technique.
Abdominal slimming yoga exercises
Abdominal breathing is used to increase the oxygen supply to the bloodstream and to strengthen the muscles in the lower abdomen. Here is the svadhistana chakra, which in Ayurveda is considered for human immunity and general vitality.
The most affordable technique for performing yoga breathing exercises to relax the bump looks like this: you need to put one palm on your chest and the other on your abdomen, take a deep breath through your nose, take your abdomen so that your palm is raised (along the abdominal wall). In this case, the palm resting on the chest should remain immobile. Exhale also through the nose and it should be longer and quieter than inhalation. When exhaling you should "catch" the abdominal wall on the spine, causing the palm of the stomach to fall to its original position.
Now let’s talk about the simplest yoga exercises for belly weight loss.
Bhujangasaga - Cobra Pose
Lie on the floor on your stomach, legs straight, knees and legs pressed together, toes spread apart; Arms bent at the elbows, along the chest, palms forward. When inhaling - Focus on the palms of your hands, slowly and steadily lift the body to the height of the straight arms of the prop. In this case, the back is bent, the bump is raised forward and up, the shoulders are pulled back, the elbows are raised to the side surfaces of the chest, and the head is tilted back. Adjust the posture for half a minute (holding the breath for 5 seconds), then bring your hands to your elbows and gently lower yourself to the starting position while exhaling. Repeat the exercise three times.
Arda Navasana - Semi-boat posture
Sit on the floor, bend your knees, put your hands along your chest. Turn your back, lower back tightly press to the floor, shoulders and back weight will remain. Then straighten your legs and lift 25-30 cm from the floor. Extend your arms towards your legs. The legs, abdomen and lower back are tense, breathing is equal. Hold this position for 15-20 seconds.
Danurasana - bow posture
An effective exercise for weight loss in the lower abdomen, as well as for strengthening the spine (reminiscent of the "frog" exercise familiar from childhood).
Lie on your stomach on the floor, place your feet on your knees, lift them, and grip your ankles. During inhalation, bend your back and lift both legs, pulling with your hands behind your back. Hold your breath for 5 seconds, while exhaling, release your hands and carefully lower your feet to the floor. The number of repetitions of asana is three to four times.
Halasana - Plow Pose (Simplified Version)
Lie on your back - your head against the wall (about half a meter away), legs straight, arms straight out across the body. When inhaling, lift your straight legs up, bend your arms and place your hands on your hips, holding your body. When exhaling - throw your legs straight behind your head, touch your feet against the wall. Stay in the asana for 10 seconds, take a deep breath. When exhaling - slowly open when your back is firmly on the floor - gently lower your legs. Abdominal slimming yoga exercise is beneficial for fat accumulation not only on the abdomen but also on the thighs.
The body is the "load" that a person constantly "carries" with him. And it takes effort and perseverance to lighten this burden. Only they will help to systematically perform exercises to lose weight in the abdomen and in this way to lose those extra pounds.