For many women and girls, the belly is a particular problem. A sagging stomach is a real problem, especially in the summer when you really want to look perfect in everything. Tightening the figure in this area and removing excess fat is quite a difficult task. Today, the sagging belly can be removed with the help of special exercises. Home exercise, of course, can be a great alternative to going to the gym. And yet it is possible to achieve results quickly and effectively only under the guidance of a professional trainer. Only a trainer can choose the necessary set of exercises for the abdomen and determine the optimal level of stress. Thus, the effect of training will be noticeable very soon.
What exercises to lose belly fat to choose?
There are a huge number of physical programs that will help you get rid of your belly. These include: aerobics, swimming or water aerobics, oriental dances, strength training and bodyflex, which is considered the most effective.
Water aerobics is especially popular today. It helps burn calories as quickly as possible. Being waterproof during exercise helps engage all muscle groups. As a result, not only excess fat is burned, but also muscles are strengthened.
Strength training, on the other hand, is more focused on strengthening and pumping up the muscles.
But aerobics will help burn excess fat in the abdominal area.
You should attend training regularly, at least 2-3 times a week. The rest of the days you can practice at home. At the same time, home workouts should last at least 40 minutes. It is worth remembering that the 15-minute morning exercise is not aimed at losing weight and burning fat.
A complex of exercises to slim the abdomen and sides at home
To complement the complex training performed in the gym, you can perform the following exercises at home:
- We lie on the floor, legs bent at the knees. We begin to breathe in the stomach, strongly withdraw it with each exhalation.
- Lying on the floor, lift your legs off the floor and perform alternating crosses, spreading them as wide as possible to the sides. And so on 15-20 times in 3 approaches.
- Lying position, straightened legs slightly throw over the head so that the socks touch the floor. When performing the exercise, take your time and if discomfort occurs, stop it.
- This exercise is somewhat similar to the press exercise. Lying on the floor, you should try to sit until the legs can be slightly bent at the knees, and the hands should help the body to rise.
- Lie on your stomach and wrap your arms around your ankles. Twist in this position for 4 minutes.
- Sitting on the floor, we alternately raise our legs and try to reach the socks with our hands.
As the end of a set of exercises for the abdomen, you can perform all familiar inclines. This exercise has always been considered effective in combating excess fat deposits in the abdominal area. Yes, and such inclinations already make the waist. We place our hands shoulder-width apart, open our hands to the sides and perform inclines. The right hand should touch the left leg, the left hand the right. It is necessary to perform 20-25 slopes.
The above set of exercises is considered quite effective, but only if it is performed correctly and regularly. In any case, without following the right diet, it will be difficult to get rid of the stomach. All exercises performed on the press will be aimed at pumping up the muscles. But only the diet will help you deal with the fat layer. Therefore, any set of exercises must be supported by proper nutrition.
In the process of performing such exercises, you do not need to overdo it. This tactic will not work. The load can be increased, but only gradually.