Weight loss exercises at home

The abdomen is one of the most problematic areas of the female body. Here you can quickly get excess fat and spend it for many months getting rid of it. Many women still cannot find an effective method to combat the presence of cellulite formations in this area. A woman’s body implies the presence of a fat layer on her belly, but for most of the fairer sex it is too big. In mature women, the stomach may even relax too much. Even the thinnest girl can have extra inches in the waist area if she leads the wrong lifestyle. To get rid of fat in this area, you need to do home abdominal exercises and follow the rules of a balanced diet. These remedies will only be effective in combination. It cannot be done without voluntary effort.

Rules of diet to reduce belly

Feeding a low calorie diet is necessary to reduce the belly. It contains proteins, carbohydrates and fats. The best sources of carbohydrates are fresh fruits and grains, and fats are natural oils, beans and nuts.

Even if you are not on a certain diet, you can get rid of body fat with home exercises for the abdominal muscles and simple dietary guidelines. Here are the foods you will exclude from your daily diet if you want to eliminate this annoying problem.

1. Fast food and other harmful products - mayonnaise, ketchup, smoked meat, sausages.
2. Baking and sweets - chocolates, sweets, pastries, cakes.
3. Reduce salt intake as it retains water in the body, leading to unnecessary swelling.
4. Alcohol. Promotes dehydration and improves appetite.

In addition, home abdominal exercises should be combined with drinking balance and aerobic exercise.

It is necessary to do exercises for losing weight at home, because belly fat is not only ugly, but also dangerous to human health. There is a misconception among many women that the abdominal area is enlarged due to the abundance of fatty foods. However, in fact, the main reason for this is too many calories in food, so first of all you need to reduce the number of carbohydrates consumed.

Home exercises for abdominal muscles

Getting rid of cellulite deposits in the waist area is difficult, but it is quite possible to do it even at home. If you regularly, 2-3 times a week, perform a series of abdominal weight loss exercises at home, then the result will be noticeable in a month. For training to be most effective, you need to work all your muscles equally. We present to you the exercises for the upper press that remove body fat.

1. The main home exercise for the abdomen is twisting. We lie on our backs, arms behind our heads, feet shoulder-width apart, bent at the knees. During inhalation, we raise the shoulders, while the back is round, the lower back is leaning against the floor, and the elbows are spread. On the exhale we descend. It is important to do this exercise with a short amplitude and not to forget about breathing. The pace should be fast. You need to perform 3 sets of 20 times.
2. The starting position is the same, but we lift our legs up, you can put them on a chair. We repeat the exercise similar to the previous one.
3. In the same position, during inhalation, extend the elbows to the opposite knee, lifting the leg off the chair. Perform 10 times for each leg, access number - 3.

Now effective home abdominal exercises for women aimed at building the lower abdomen:

1. We lie straight, arms behind our heads, straight legs. Slowly lift your straight legs at right angles to the floor, and then tear off your pelvis, making a simplified version of "birch". We stay at the top point for a few seconds. 15 repetitions are enough.
2. The starting position is the same, but we put our hands under the buttocks. Lift your legs 40 cm off the floor and start bending and bending your knees. It is important - your feet should be above the floor at all times.
3. For lower presses, regular leg raises are perfect while returning to the original position.

The next home abdominal exercise is aimed at straightening the hair and reducing the waist. We lie on our backs, arms at our sides, legs bent at the knees. In a fast pace, we stretch our hand to our feet, not lifting our backs off the floor. Sufficient frequency is important in this exercise, and then measuring your waist will bring you satisfaction and pride in the work done.

These homemade abdominal exercises for women do not require a lot of space or special equipment. You can run the complex at any convenient time, you don’t need a lot of time and you don’t need any physical training. Despite that, the training is very effective.

How to properly perform home abdominal exercises for women?

In order for the exercises to bring the desired result, you need to follow some rules and recommendations. Be sure to do a simple warm-up before you start - walking or running is great.

When doing each of them, make sure that the back is round and that the lower back does not sag. Otherwise, you can injure yourself, because the main load is not on the press, but on the spine. Also, make sure that the tension is only in the abdominal muscles.

All abdominal exercises are designed to tighten muscles, not to increase volume. Therefore, the number of repetitions must be significant. You can start with 20, gradually increasing the number of repetitions and approaches.

At the end of your workout, you should stretch your muscles well: this will speed up the weight loss process and prevent them from clogging up. Of course, a proper, balanced diet, regular training, conscientious fulfillment of all the described exercises will lead to the fulfillment of desires - you will soon get rid of fat deposits on the stomach and waist area.