In the human body, the main "deposited" fat is concentrated in the subcutaneous tissue and in its abdominal cavity and wall, ie in the abdomen. In the normal state, fat accumulates in adults by increasing the size of existing fat cells (fat cells). But with an excess of fat in the cells, their reproduction will begin, leading to an increased number of fat cells. They begin to accumulate, including between the organs in the abdominal cavity (visceral fat), as well as in the lower and upper body. At the same time, the fat layer in the abdomen of overweight people can reach a thickness of 10, 15, or even 20 cm (for comparison: in walrus and seals, the thickness of the subcutaneous fat layer is 5-10 cm. ). Whether exercises to lose belly fat can help "knock away" excess fat?
Effective belly fat loss exercise
In principle, exercises to lose weight quickly - without a properly balanced nutritional system - will not work as expected. Because adipose tissue is not just the "store" of overweight. It actively maintains its presence in the body with a specially produced peptide hormone leptin, which performs the "control and check" functions in the energy metabolism system.
But not everything is so hopeless. Triglycerides are synthesized in fat cells, mainly adipose tissue. When triglycerides are broken down, the body gets energy, and the more energy it consumes, the more triglycerides are broken down. That is, abdominal weight loss exercises are greatly enhanced physical activity, including increased fat loss. The main thing is that morning exercises do not come with breakfast, lunch and dinner, as their caloric content will exceed the energy spent performing. . .
So home abdominal weight loss exercises, according to weight loss experts, should be done at least three times a week. From the very start of learning, each exercise is performed 8-10 times, and after one person gets caught up in this business, all home abdominal weight loss exercises must be performed at least 20-25 reps each. Posts.
The standard set of exercises for abdominal weight loss includes exercises in a variety of positions - standing, sitting and lying down. The following exercises are done while lying down:
- Lie on your back, legs and arms stretched, arms stretched along the body. Do not bring your shoulders forward, while breathing in, lift your back off the floor, straighten hands along legs, sit down and lean forward, trying to reach toes with hands. When exhaling, gently return to the original position.
- Lie on your back, legs bent at the knees, while feet are almost shoulder-width. Hands injured behind the head, fingers "locked", elbows set aside. Inhale - head, shoulders, and shoulder blades touch the floor (chin should not press against chest), tense abdominal muscles. In this position, linger for 5-10 seconds. Exhale - stay in a lying position again.
- Lie on your back, legs and arms straight, arms stretched along the body. Legs straight when inhaled raised 30 degrees above the plane of the floor, hold this position for five seconds, the initial position is taken at the exit.
- The starting position is the same as in the previous exercise. While inhaling, bend your knees and do a simulated cycling move (30 seconds three times, rest 5 seconds).
- Lie on your back, legs bent at the knees, arms stretched along the body. As you inhale, raise your pelvis from the floor (with focus on the muscles in your back) so that your abdomen is aligned with your knees. Position is maintained for 5-10 seconds and initial position is taken slowly at the exit.
- Lie on your back, legs bent at the knees, arms behind head, elbows to the sides. Inhale - left elbow extended towards right knee. Exhale - starting position. Inhale - right hand elbow extends to left knee. Exhale - starting position.
Exercises to lose weight from standing belly
Simple yet effective standing abdominal fat loss exercises - traditional squats and crunches.
- Stand upright, feet together, hands on waist. Keep your back and shoulders as straight as possible, squatting without lifting your heels off the floor. When the squat gets lower, the abdominal muscles are tense during the stretching process. If you have trouble, you can do this exercise while resting your hands on the back of a chair, for example.
- Stand upright with your feet shoulder-width apart, arms at your back or behind your head. Inhale - bend forward, exhale - stretch, inhale - bend backwards, exhale - straighten.
- Stand upright, feet shoulder-width apart, arms raised. Inhale (at a cost of 1-2-3) - bend forward with your fingers touching your feet or the floor. Stay at account 4 (exhale) - enter the starting position.
- Stand upright, feet shoulder-width apart, hands at back. Squeeze your abdominal muscles, then (don't hold your breath) relax. The exercise is repeated 10-15 times.
Exercises to lose belly fat with a chair
When doing exercises to lose belly fat while sitting, you need to make sure that your back and shoulders remain straight. This increases the load on the abdominal muscles.
- Sitting on the floor, legs straightened, hands slightly back in support position. Keeping your legs straight, lift them off the floor and "draw" circles in the air with both feet - three times to the left and similarly to the right. Repeat the exercise 3-4 times with short pauses.
- Sit on the floor, legs outstretched, arms outstretched forward. Alternately lift buttocks and abdominal muscles, forward and backward (one meter). Repeat exercise 5 - 6 times.
- Sitting on the floor, legs straightened, hands slightly behind in support position. Keep legs straight together, lean back slightly, lift off the floor alternately. The exercise is repeated in three sets 10 times.
Men's belly slimming exercise
All the above exercises for men can be done successfully like women, but the number of repetitions should be increased (maximum 20-25 reps). But the exercises increase the load:
- Lie on the floor, legs straight, arms outstretched along the body. While inhaling, lift your legs straight up (don't raise your head and shoulders! ) And hold them in this position for 10 seconds. On exhalation - keep the original position. When you exercise, the time you hold your legs up should be gradually increased.
- Sitting on the floor, legs straightened, hands slightly behind in support position. Keep your feet straight together; Lean back slightly, lift legs off the floor, bend knees and press against chest. Then straighten your legs and lower to the floor.
- The starting position is similar to the previous exercise, but the legs are raised, bent, and pressed to the chest alternately - right and left separately.
Men's belly slimming exercises involve actively using the crossbar. The simplest of them all: hang on the straightened arms, then, while inhaling, bend your knees and slowly straighten them, while lifting them parallel to the floor (or ground). On exhalation - gently return to the starting position.
Bodyflex Exercises for belly weight loss
A popular complex of breathing exercises for belly fat loss - bodyflex, developed over 20 years ago by Greer Childers USA.
It is believed that bodyflex exercises for abdominal weight loss aim to "saturate the body with oxygen", achieved by temporary holding of breath. In this case, the breathing exercises are combined with isotropic and isotensive exercises, i. e. , stretching the static muscles and force without moving the part of the body involved in the exercise.
Breathing exercises to lose belly fat by bodyflex method
According to the bodyflex technique, you first need to exhale all the air from your lungs - through your mouth, turning your lips into a "tube". Then a quick, rapid breath is passed through the nose (the breath must be noisy) - to fill the lungs. Then, with your head up, you need to use all your strength to exhale all the air - but this time with an open mouth. But at this point, completely hold your breath, tilt your head toward your chest, and pull in as much as possible (for 8-10 seconds). The final step is to relax your abdominal muscles and breathe normally. All bodyflex exercises to lose belly fat are done only at the stage of holding your breath (and squeezing the belly).
Starting position: kneel, bend and lay on the floor with palms outstretched. The back is straight, the head is held high. Breathing exercises are performed (as described above) and while holding your breath and squeezing your stomach, you need to tilt your head and arch your back as far as you can. Hold this position for 8-10 seconds. Next, exhale and relax your back and stomach. Exercises are repeated three times at intervals of 15-20 seconds.
This is another exercise where you need to lie on your back, spread your legs slightly less than shoulder width and bend them at your knees (feet fully on the floor), arms stretched verticallyfollow the body. Next, do the breathing exercise (as described above) and pull in your stomach. When holding your breath, you should: bring your hands up and tear your head off the floor (tossed back), your shoulders and back as high as possible; Return to lying down and touch the back of your head to the floor, repeat. After the second lift, gently return to the original position and inhale, relaxing the stomach. This exercise is repeated three times in half-minute intervals.
Finally, the lower belly fat loss exercise. Lie on your back on the floor, legs stretched, arms bent at elbows (palms face down) under buttocks. After completing the breathing exercise - while holding your breath and squeezing your stomach - straight legs are raised on the floor (toes straighten, head and shoulders are not moving) and perform a quick "pull" swing, changethe position of the leg (above or below the other leg). Movements are performed in eight to ten counts. Legs lower and breathe. Repeat - 3-4 times with a pause of 20 seconds.
Despite the fact that most breathing exercises, including breathing exercises to reduce belly weight, are beneficial, but it is believed that the bodyflex system is potentially unsafe, because of thebreathing leads to high blood pressure and arrhythmia.
There is another system of breathing exercises (in combination with physical activity) to reduce fat accumulation in the hips and abdomen - oxysize. Yes, you don't have to hold your breath here. Overall, oxysize is a modified version of the American body flex that adds belly breathing. There is nothing new here, because diaphragm breathing (east, under, or abdominal breathing) has long been practiced by yoga, which has a special pranayama technique.
Yoga Exercise for belly fat reduction
Abdominal breathing is used to both increase the supply of oxygen to the blood and strengthen the muscles in the lower abdomen. This is the svadhisthana chakra, which in Ayurveda is considered responsible for human immunity and overall vitality.
The most accessible technique for doing yoga breathing exercises to lose belly fat has the following form: you need to place one palm on your chest and the other on your stomach, take deep breaths through your nose, stretchabdomen with palms raised (along with abdominal wall). In this case, the palm of the hand placed on the right chest is immobile. Expiration is also done through the nose, which should be longer and quieter than inhaling. As you exhale, the abdominal wall must be "pressed" against the spine, resulting in the palms on the abdomen falling down to the original position.
And now let's focus on the simplest yoga exercises for weight loss.
Bhujangasaga - Cobra Pose
Lie on your stomach on the floor, legs straight, knees and feet pressed together, toes wide; Arms bent at elbows, located along chest, palms facing forward. While inhaling - press firmly with the palm of the hand, slowly and gradually raise the body up to the height of the arm stretched in the support. In this case, the back is bent, the sternum is pulled forward and up, the shoulders are pulled back and down, the elbows are pressed against the side surface of the chest, and the head is tilted back. Hold the pose for half a minute (hold the breath for 5 seconds), then bend your arms at your elbows and as you exhale, gently lower down to the starting position. Repeat the exercise three times.
Ardha Navasana - Half Boat Pose
Sit on the floor, knees bent, hands along chest. Loop back, press the lower lumbar region to the floor, the shoulders and the rest of the back keeping the weight. Then straighten your legs and raise them 25-30 cm above the floor, extending your arms toward your legs. Legs, abdomen and lower back are tight, breathing evenly. Hold this position for 15-20 seconds.
Dhanurasana - bow pose
An effective exercise to lose weight in the lower abdomen, as well as strengthen the spine (reminiscent of the familiar "frog" exercise from childhood).
Lie on your stomach on the floor, bend your legs at your knees, lift your legs and grab your ankles with your hands. While inhaling, bend your back and raise both legs, pulling your hands back. Hold your breath for 5 seconds, while exhaling, release your hands and gently lower your feet to the floor. The number of repetitions of asanas is three to four times.
Halasana - Plowing Pose (simplified version)
Lie on your back - leaning against the wall (about half a meter apart), legs straightened, arms stretched along the body. As you inhale, straighten your legs up, pull your arms and put your hands on your hips, holding your body. On the exhale - straighten your legs behind your head, touch your feet against the wall. Hold for 10 seconds, take a deep breath. As you exhale - slowly without bending, while your back is firmly on the floor - gently lower your legs. This yoga exercise for belly slimming is not only good for the belly fat but also the thighs.
The body is the "load" that a person would often "carry" with him. And it takes effort and perseverance to lighten this burden. Only they can help to systematically perform exercises to lose weight in the abdomen and in this way, you will lose that weight.