In the human body, the main fat "deposits" are concentrated in the subcutaneous tissue and in the abdominal cavity and its wall, ie in the abdomen. Normally, fat accumulates in adults by enlarging the existing fat cells (adipocytes). However, with an excess amount of fat in the cell, the process of its reproduction begins, which leads to a multifaceted increase in the number of fat cells. They begin to accumulate, including between the organs of the abdominal cavity (visceral fat), as well as in the lower and upper parts of the body. At the same time, the fat layer on the stomach of overweight people can reach a thickness of 10, 15 or even 20 cm (for comparison: in walruses and seals, the thickness of the subcutaneous fat is 5-10 cm). Will Belly Weight Exercises Help "Shake Up" Excess Fat?
Effective exercises for slimming the abdomen
Basically, exercises for rapid weight loss of the abdomen - without a system of balanced nutrition - do not achieve the desired effect. Because adipose tissue is not just a "storehouse" for extra pounds. With a specially produced peptide hormone leptin, which fulfills the function of "control and testing" in the energy metabolism system, it actively maintains its presence in the body.
But not everything is so hopeless. Triglycerides are synthesized in fat cells, which are mainly made up of adipose tissue. When triglycerides are broken down, the body gets energy and the more energy is used, the more triglycerides are broken down. That is, abdominal weight loss exercises are the very intensified physical activity in which fat consumption increases. The main thing is that morning exercises for weight loss in the abdomen are not accompanied by breakfast, lunch and dinner, which in terms of their caloric content would exceed the energy expended on their implementation. . .
According to weight loss experts, home belly weight loss exercises should be done at least three times a week. From the beginning of the lesson, each exercise is performed 8 to 10 times. After a person gets drawn into this business, all the abdominal slimming exercises at home must be done at least 20-25 times each.
The standard exercises for losing weight in the abdomen include exercises in different positions - standing, sitting and lying. The following exercises are performed lying down:
- Lying on your back, legs and arms straight, arms stretched out along your body. As you inhale, without bringing your shoulders forward, lift your back off the floor, raise your straight arms along your legs, sit down, and lean forward to reach your toes with your hands. As you exhale, return to the original position easily.
- Lying on your back, the legs are bent at the knees while the feet are almost shoulder width apart. Hands are placed behind the head, fingers "locked", elbows to the side. Inhale - the head, shoulders and shoulder blades lift off the floor (the chin should not be pressed against the chest), the abdominal muscles are tense. Remain in this position for 5-10 seconds. Exhale - return to a lying position.
- Lying on your back, legs and arms straight, arms stretched out along your body. When inhaling, straight legs are raised by 30 degrees compared to the floor level, this position is held for five seconds, the starting position is assumed at the exit.
- The starting position is the same as in the previous exercise. As you inhale, bend your knees and perform a movement that simulates cycling (3 times 30 seconds, with pauses of 5 seconds).
- Lying on your back, legs bent at the knees, straight arms stretched out along the body. As you inhale, lift your pelvis off the floor (focusing on the shoulder blade area of the back) so that the stomach lines up with your knees. The position is held for 5-10 seconds and the starting position is slowly taken at the exit.
- Lying on your back, legs bent at the knees, arms behind your head, elbows to the side. Inhale - the elbow of the left hand is extended towards the right knee. Exhale - starting position. Inhale - the elbow of the right hand reaches the left knee. Exhale - starting position.
Slimming exercises for losing weight while standing
Simple yet effective exercises for slimming the standing stomach - traditional squats and bends.
- Stand up straight, feet together, hands on your waist. Keeping your back and shoulders as straight as possible, crouch without lifting your heels off the floor. The deeper the squat, the more the abdominal muscles are stressed during the extension. If you are having difficulty, you can do this exercise while holding your hand on the back of a chair, for example.
- Stand up straight, feet shoulder width apart, hands on your waist or behind your head. Inhale - lean forward, exhale - straighten, inhale - bend back, exhale - straighten.
- Stand up straight, feet shoulder width apart, and raise your arms. Inhalation (at the expense of 1-2-3) - a resilient forward flexion, during which the fingers touch the feet or the floor. On account 4 (exhale) - take the starting position.
- Stand up straight, feet shoulder width apart, hands on waist. Firmly contract the abdominal muscles, then relax (without holding your breath) the muscles. The exercise is repeated 10-15 times.
Exercises for slimming the sitting stomach
When doing abdominal slimming exercises while seated, you need to make sure that your back and shoulders stay straight. This increases the stress on the abdominal muscles.
- Sit in the support position on the floor with your legs straight and arms slightly back. Hold 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 number to the right. Repeat the exercise 3-4 times with short breaks.
- Sit on the floor with your legs straight and arms outstretched. Alternately, lift your buttocks and strain your abdominal muscles. Move forward and backward (one meter). Repeat the exercise 5-6 times.
- Sit on the floor in the support position with your legs straight and arms slightly back. Keeping your straight legs together, lean back slightly and take turns lifting them off the floor. The exercise is repeated in three sets of 10 times each.
Abdominal slimming exercises for men
All of the above abdominal slimming exercises can be performed by men with the same level of success as women, but the number of repetitions should be increased (up to 20-25 times). But the exercises with increased stress:
- Lie on the floor with your legs straight and arms straight. As you inhale, lift your straight legs (don't lift your head and shoulders! ) And hold them in this position for 10 seconds. On the exhale - take the original position. As you exercise, the amount of time you keep your legs up should be gradually increased.
- Sit on the floor in the support position with your legs straight and arms slightly back. Keep your straight legs together; Sit back slightly, lift your legs off the floor, bend at your knees and press down on your chest. Then straighten your legs and lower them to the floor.
- The starting position is similar to the previous exercise, but the legs are alternately raised, bent and pressed against the chest - right and left separately.
In exercises for slimming the abdomen in men, a horizontal bar is actively used. The simplest of these is this: hold on to your straight arms, then as you inhale, bend your knees and slowly straighten them as you raise them parallel to the floor (or floor). On the exhale - gently return to the starting position.
Bodyflex exercises for weight reduction in the abdomen
A popular complex of breathing exercises for slimming the abdomen - Bodyflex, which was developed by the American Greer Childers over 20 years ago.
Bodyflex abdominal slimming exercises are believed to aim to "saturate the body with oxygen" which is achieved by temporarily holding your breath. In this case, breathing exercises are combined with isotonic and isometric exercises, that is, static and powerful muscle tension without moving the parts of the body involved in the exercise.
Breathing exercises for slimming the abdomen with the Bodyflex method
According to the Bodyflex technique, you must first exhale all of the air from your lungs - through your mouth, which turns your lips into a "tube". Then a quick, intense breath is taken through the nose (the breath should be loud) - to fill the lungs full. After that, with your head held high, you have to exhale all the air with all your might - but this time through your mouth wide open. But now you should hold your breath completely, tilt your head to your chest, and pull into your stomach as much as you can (for 8-10 seconds). The final step is to relax your abs and breathe normally. All Bodyflex abdominal slimming exercises are only performed during the holding of breath (and abdominal pulling in) phase.
Starting position: kneel, bend over and rest on the floor with straight palms. The back is straight, the head is raised. A breathing exercise is performed (as described above). While holding your breath and pulling your stomach in, you need to tilt your head and arch your back as much as possible. This pose is held for 8-10 seconds. This is followed by exhaling and relaxing your back and stomach. The exercise is repeated three times with an interval of 15 to 20 seconds.
Here is another exercise that involves lying on your back, spreading your legs a little less than shoulder width apart, and bending them at the knees (feet fully on the floor) with your arms stretched along your body. Next, do a breathing exercise (as described above) and pull in the stomach. When holding your breath you should: raise your hands and tear your head off the floor (throw it back), shoulders and back, and raise them as high as possible; Return to the supine position and repeat the movement, placing the back of your head on the floor. After the second lift, gently return to the original position and inhale to relax your stomach. This exercise is repeated three times with an interval of half a minute.
Finally, an exercise to remove the lower abdomen. Lie on your back on your back with your legs straight, arms bent at your elbows (palms down) and placed under your buttocks. After the completed breathing exercise - while holding your breath and pulling your stomach back - the straight legs are raised slightly above the floor (the toes of the feet are stretched, the head and shoulders remain motionless) and fast, wide vibrations "scissors" are performed, which change the position of the legs (above or below the other). Movements are made in eight to ten counts. The legs are lowered and a breath is taken. Repetition - 3-4 times with breaks of 20 seconds.
Despite the fact that most breathing exercises, including abdominal slimming breathing exercises, are beneficial, it is believed that the Bodyflex system may be unsafe because holding your breath leads to high blood pressure and irregular heartbeat.
There is another system of breathing exercises (again in combination with physical activity) to reduce fat deposits on the thighs and abdomen - Oxysize. Of course, you don't have to hold your breath here. In general, Oxysize is a modified version of the American Body Flex, supplemented by abdominal breathing. There is nothing new here, because diaphragmatic breathing (east, sub or abdominal breathing) has long been practiced by yoga, which has special pranayama techniques.
Yoga exercises for slimming the abdomen
Abdominal breathing is used to both increase the supply of oxygen to the bloodstream and to strengthen the muscles in the lower abdomen. Here is the Svadhisthana chakra, which in Ayurveda is believed to be responsible for human immunity and general vitality.
The most accessible technique for yoga breathing exercises for belly slimming is this: you need to place one palm on your chest and the other on your stomach, breathe deeply through your nose, and inflate your stomach so that your palm (together with the abdominal wall). In this case, the palm on the chest must remain motionless. Exhaling is also done through the nose and should be longer and quieter than inhaling. As you exhale, the abdominal wall should be "pressed" against your spine, causing the palm of your hand to fall back to its original position on your stomach.
Now we come to the simplest yoga exercises for weight loss in the stomach.
Bhujangasaga - Cobra Pose
Lie on the floor with your legs straight, knees and feet pressed, and toes out. Arms bent at elbows, lying along chest, palms facing forward. As you inhale, slowly and gradually raise your body to the level of your arms extended in the support. In this case, the back bends, the sternum is pulled forward and up, the shoulders are pulled back and down, the elbows are pressed against the side surfaces of the chest, and the head is tilted back. Fix the pose for half a minute (with one breath for 5 seconds), then bend your arms at the elbows and gently lower yourself to the starting position as you exhale. Repeat the exercise three times.
Ardha Navasana - Half boat pose
Sit on the floor with knees bent and arms lowered. Press the lower lumbar spine firmly on the floor around the back, the shoulders and the rest of the back remain in the weight. Then straighten your legs and lift them 10 to 12 inches above the floor. Extend your arms towards your feet. Legs, stomach and lower back are tense, breathing is even. Hold this position for 15-20 seconds.
Dhanurasana - bow posture
An effective exercise for losing weight in the lower abdomen and for strengthening the spine (reminiscent of the "frog" exercise known from childhood).
Lie on your stomach on the floor, bend your legs at the knees, lift them up and grab your ankles with your hands. As you inhale, bend your back, lift both legs and pull them to your back with your hands. On the exhale, hold your breath for 5 seconds, release your hands and gently lower your legs to the floor. The number of repetitions of the asana is three to four times.
Halasana - plow posture (simplified version)
Lie with your back against the wall (at a distance of about half a meter), your legs straight, your straight arms stretched out along your body. As you inhale, raise your straight legs, bend your arms, put your hands on your hips, holding your body tight. On the exhale - throw your legs straight behind your head and touch the wall with your feet. Remain in the asana for 10 seconds and take a deep breath. As you exhale - bend slowly with your back firmly on the floor - gently lower your legs. This belly slimming yoga exercise is beneficial for fat deposits not only on the belly but also on the hips.
The body is a "burden" that a person "carries" with him all the time. And it takes effort and perseverance to reduce that burden. Only they will help you to systematically perform exercises for weight loss in the abdomen, and in this way get rid of extra pounds.