The problem of fat in the waist area worries many, which is why the question “How to properly pump up the abdomen at home to remove the belly and sides?”it worries most girls, as not every woman has the opportunity to go to the gym.For this reason, today we will look at effective exercises for the lower and upper abdominals that you can perform at home.
The abdominal region is a problem area for the vast majority of girls and women around the world.Even thin girls can develop a small belly if they stop eating properly and start skipping gym workouts.What can we say about chubby people?Your stomach must constantly be under close attention.
If you want to prepare your body for the summer or a trip to the seaside and get rid of that annoying belly with abdominal exercises, then we will teach you how to do it as quickly and efficiently as possible.Let's find out how to increase the abdomen to lose belly fat and is it possible to get rid of the belly by increasing the abdomen?
How many times do you need to pump your abs to lose belly fat?
It is advisable to do abdominal exercises every day, but if you find it too difficult, do it at least once every two days.The total number of classes per week must be at least four.There is no need to immediately throw yourself into the pool and exhaust yourself with dozens of approaches and hundreds of repetitions of each exercise.Start small.
To start, 5–10 reps per set and 30 reps total will be enough.In the future, increase the number to 50. How much you need to pump your abdomen to get rid of the belly depends on many factors, including the diet and individual characteristics of the body.
During training, focus on your sensations and well-being.You should feel your muscles contracting.If you don't feel them, you're probably 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
It is possible to increase your abs both at home and in the gym.Motivation and focus on results will certainly solve the problem.And in combination with some diet, you are sure to get what you want in the shortest possible time.
How to eat during training to remove fat from your belly and sides?
Many girls are interested in “If you increase your abdomen, will the belly fat go away?”, without a doubt!In combination with proper nutrition and regular exercise, the result will not keep you waiting and soon you will notice that your stomach and sides will begin to shrink.However, it is important to remember: abdominal training is not an excuse for uncontrolled consumption of sweets.Agree, little benefit will come from training if you yourself destroy the achieved result.
For your training to give more results, you must eat properly and balanced, but in no case should you starve yourself or go on diets that only include a few apples a day.Try increasing your protein intake and reducing your fat and carbohydrate intake.
To get rid of fat specifically, you need to give your body cardiovascular exercises (running, cycling) to expend as much energy as possible and burn fat due to this.
If abdominal exercises for the stronger sex and the weaker sex are the same, then the goals are different.Sculpted abs look attractive on men, but six-pack abs for a girl are clearly too much and many will agree with this, but two vertical stripes look very good.And a dry body with absolutely no fat can pose a danger to the beautiful half of humanity.Because of this, the fat balance in the body will be disturbed, which leads to problems with reproductive function.So in everything you need to know when to stop.
How to properly and quickly pump up your abs at home to remove fat from the abdomen and sides
Before classes start
It is necessary to follow simple rules for training to be fruitful:
- 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 gym mat on the floor;
- Fresh air must be supplied to the room;stuffiness will not only create discomfort when breathing, but also increase the load on the heart;
- Stock up on carbon-free drinking water or special drinks that improve metabolism.
- It is necessary to maintain a three-hour interval between the last meal and training;
- Before starting to do abdominal exercises directly, it is necessary to do a brief general warm-up to warm up the muscles;
- Abdominal muscles can recover very quickly, so don't take long breaks between exercises;
- Only regular training will bring results.
Effective abdominal exercises that will help you quickly remove your belly and sides at home
How to stimulate the lower abdominal muscles at home?
To increase the lower abdomen, exercises such as lifting the body off the floor at 45 degrees and raising and lowering the legs are most commonly used.Accurately performing these exercises will help girls properly pump up their lower abs at home.
Lifting the body off the floor by 45 degrees
Execution: lie on your back, bend your knees, without lifting your feet off the floor.Lift your torso, stretch your arms up and forward as far as possible.Make sure your abdominal muscles are tense as much as possible.Start with 20 to 30 repetitions and gradually increase to the maximum number possible for you.
Raising and lowering the legs
Execution: lie on your back, legs straight, arms at your sides.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 abdominals
“How to properly pump up the abdomen to remove belly fat, which exercises to choose?”- this question interests many beginners;The exercises below will help not only pump up the upper abs, but also keep the entire abdominal region in shape.
Elevating the pelvis
Execution: lie on your back, raise your legs and bend your knees, place your arms along your body.Lifting your pelvis off the floor, draw your knees toward your chest.Return your legs to the starting position.Make sure your shoulders don't come off the floor.Do 20-30 repetitions.
Push-ups
This exercise is a “classic” among abdominal exercises.It serves to pump up the upper abdominals.
Execution: lie on your back, bend your legs.Lifting your torso, bring your elbows toward your knees.Right elbow to left knee and vice versa.
One of the twist options is the straight twist.
Execution: lie down close to the wall, perpendicular to it.Bend your knees and place your feet against the wall.Raise your feet so that your shoulder blades lift off the floor and your lower back is firmly pressed against the floor.
Callanetic twists -1/100
This exercise differs from the regular twist because it is performed statically.
Execution: like a normal twist, but with the only difference - when reaching from the elbow to the knee, it is necessary to fix the position of the trunk for exactly 100 seconds.We count to one hundred and return to the starting position.We stretch in the other direction, fix the position and count 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 lifted off the floor and the neck muscles should be relaxed.
“Plank” is the best exercise to get rid of fat on the belly and sides
An excellent exercise that not only involves all the abdominal muscles, but also the muscles throughout the body.The exercise is absolutely static.Plus, the longer you stay still, the better.In terms of effectiveness, it is in no way inferior to dynamic exercises.There are many options for performing the plank exercise.
Execution: you need to lie down almost as if you were doing push-ups.Only the emphasis should not be on the palm, but on the entire forearm.Look ahead.You need to stand up straight so you can draw a straight line from head to heels.Hold this position for 30 seconds to start and gradually increase the time to 5 minutes.
Don't be lazy and do all these exercises every day, as they won't take up much of your time, no more than 20 minutes.And that, you see, is not such a high price to pay for the beautiful flat belly you will soon have.
How to lose belly fat in a week of exercise without causing harm
It is easier for regular gym visitors to lose weight.But the dilemma of getting rid of belly and side fat can be solved at home.
Elementary exercises include twisting a hoop and exercising the abdominal muscles.
Rotating 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 over time make it heavier.Place your feet shoulder-width apart and turn clockwise.Practice with a bow for 20 minutes.It will be more fun to study with music.
Then you must proceed to the press complex.It is necessary to perform exercises to lose weight in the abdomen and sides: 15-30 repetitions in three sets with minimal rest.
Effective exercises to lose weight on the belly and sides:
- Slopes.Stand with your hands at your sides and your feet stable.We tilt the body parallel to the floor, stretch towards the left leg and pull the arms in opposite directions.Then we bend to the right (the side seems to be compressed) 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 to the left and right.The torso below the waist remains motionless.
- Side plank.Lie on your side and support yourself with your forearm.Raise your body and straighten yourself like a rope.Hold as long as you can (preferably 2 minutes).Roll and repeat.
- Scissors.Lying on the floor, lift your legs off the floor and cross them at a fast pace.
- Bicycle.Continuing lying down, bend your leg and stretch your knee towards the opposite elbow, going to the other side.
- Side curves.Take a bottle of water in your hand (if you have one, a dumbbell) and lean to the side.Repeat for the other hand.
- Folding knife.Lie on your back, with your body fully extended like a rope (arms stretched above your head).Lift all limbs at the same time.Try touching your toes with your fingers.
- Side twists.The starting position is the same, place your hands behind your head.Place your legs bent at right angles, alternately in opposite directions.
Correctly selected physical exercises are a guarantee of beautiful, toned skin.In addition, the weight loss process will be noticeable, and exercising in the fresh air will give you a charge of positive emotions.
Sometimes situations arise when it is necessary to get rid of the stomach in seven days, and this problem can be eliminated.Even in a week, if you really want, you can put yourself in order.In this situation, one should not forget that seven days is too short a period.Based on the time frame, you should act in a comprehensive manner, the components of which are effective exercises to lose weight in a week.
During exercise, the body heats up, more heat and oxygen enter the fat deposits, which destroys them.In the process of exercising, you can get rid of not only fat, but also look younger.You can do these exercises for quick weight loss in a week at home.
You need to start the class with a small warm-up: run in place (2 minutes) 10 turns forward and left and right.jumping in place (1 minute)
Main part of the training:
- shaking the abdominal muscles.To do this, lie on the floor, bend your knees and place your hands behind your head.Do body lifts.It's best to start with 10 pull-ups and gradually add 1-2 pull-ups.
- This exercise should be done lying on your side, so raise your leg as high as possible and hold it there for a few seconds.It is best to start 5 times on each leg.
- The following exercise will help tighten your lower abdomen;To do this, you must lie on the floor, place your hands under your back and simultaneously raise both legs.You need to perform this exercise about 10 times, increasing the load over time.
At the end of this home workout, do some stretches and take a contrast shower.
For the weight loss process to bring more productive results, you need to follow a few more tips:
- It is best to practice in the morning and evening, and exercises should be done on an empty stomach, and after exercise, you should not eat for about an hour.
- It is impossible to remove fat deposits in a short time without following a diet.Therefore, you will have to limit yourself at least to sweets and fatty foods.
- Once a week it is advisable to do a fasting day, you can use apples, kefir and buckwheat.This day will add more energy to the body and rid it of unnecessary substances.
- if the woman is already between 35 and 45 years old.Here you must have a more in-depth approach, for this it is better to exercise in the pool and follow a diet.But when dieting, it is important not to rely on dietary restrictions.
- If you don't want to do any exercise, walking will help.You need to walk a lot to work or study.So, give up transportation and just use your legs as a means of transportation.
- If excess weight was gained during pregnancy, it is impossible to lose it in a week and you should not torture yourself.In such a situation, you should follow a healthy diet, do as much exercise as possible and everything will disappear by itself.