The problem of waist fat worries many, so the question arises: "How to properly pump up the abs at home to remove the belly and sides?"worries most girls because not all women have the opportunity to go to the gym.For this reason, today we are going to look at effective lower and upper abdominal exercises that you can do at home.
The abdominal area is a problem area for the vast majority of girls and women worldwide.Even thin girls can develop a small belly if they stop eating right and start skipping sessions at the fitness club.What can we say about fat people?Their stomachs must be constantly monitored.
If you want to get your body ready for the summer or a trip to the beach and get rid of that pesky belly with abs exercises, we'll tell you how to do it as quickly and efficiently as possible.Let's find out how to pump up the abs to lose belly fat and is it possible to get rid of the belly by pumping up the abs?
How many times do you need to pump your stomach to lose belly fat?
It is advisable to do abdominal exercises every day, but if you find it too difficult, then at least once every two days.The total number of hours per week must be at least four.You don't need to jump headfirst into the pool and exhaust yourself with dozens of approaches and hundreds of repetitions of each exercise.Start small.
In the beginning, 5-10 repetitions per series and a total of 30 repetitions are sufficient.Increase the number to 50 in the future.How much you need to pump your abs to get rid of your belly depends on many factors, including your diet and individual body characteristics.
During training, focus on your feelings and well-being.You should feel your muscles tighten.If you can't feel them, you're probably doing something wrong.
To achieve the fastest possible results, do the exercises twice a day - in the morning and in the evening.
Abdominal exercises rules
You can pump up your abs at home and in the gym.Motivation and focus on results will definitely do the trick.And combined with a certain diet, you will definitely achieve what you want in the shortest possible time.
How to eat during exercise to remove fat from the stomach and sides?
A lot of girls are wondering “Does a tummy tuck make belly fat disappear?”, no doubt!Combined with proper nutrition and regular exercise, the results won't wait long, and you'll soon notice that your stomach and sides start to shrink.However, it is important to remember: abdominal training is not an excuse for uncontrolled consumption of sweets.I agree, there is little benefit from training if you yourself destroy the results you have achieved.
In order for your training to bring more results, you need to eat properly and in a balanced way, but under no circumstances should you starve yourself or go on a diet that includes only a few apples a day.Try to increase your protein intake and decrease your fat and carbohydrate intake.
Specifically, to get rid of fat, you need to do cardio (running, cycling) to expend as much energy as possible and burn fat as a result.
If the abdominal exercises for the stronger and weaker sex are the same, then the goals are different.Sculpted abs look attractive on guys, but six-pack abs are definitely too much for a girl, and many will agree, but two vertical stripes look pretty cool.And a completely fat-free, dehydrated body can be a danger to a good half of humanity.Because of this, the body's fat balance is upset, which leads to problems with reproductive function.So in everything you need to know when to stop.
How to properly and quickly pump up abs at home to remove fat from the abdomen and sides
Before classes start
In order for training to be effective, you must follow simple rules:
- All lying exercises should be performed on a hard, flat surface, roughly the floor.If the floor seems too hard, place a fitness mat on the floor;
- Fresh air must be introduced into the room;stuffiness not only causes discomfort during breathing, but also increases the load on the heart;
- Prepare pure drinking water without carbon dioxide or special metabolism-boosting drinks.
- A three-hour interval should be maintained between the last meal and training;
- Before directly starting abdominal exercises, you should do a short general warm-up to warm up the muscles;
- Abs can recover very quickly, so don't take long breaks between exercises;
- Only regular training brings results.
Effective abdominal exercises that will help you quickly remove the stomach and sides at home
How to pump up your lower abs at home?
To pump up the lower abdominal muscles, exercises such as raising the body 45 degrees from the floor and raising and lowering the legs are most often used.Accurate execution of these exercises will help girls properly pump up the lower abdominal muscles at home.
Lifting the body from the floor at 45 degrees
Execution: lie on your back, bend your knees without lifting your feet from the floor.Raise your torso, extend your arms up and forward as far as possible.Make sure that the abdominal muscles are as tight as possible.Start with 20-30 repetitions and gradually increase to the maximum number you can handle.
Raising and lowering legs
Execution: lie on your back, legs straight, arms along the body.Raise your legs at a 90-degree angle to the floor.Lower your legs back as low as possible, but not until your lower back touches the floor.Do 15-25 repetitions.
Universal exercises for the upper abdominal muscles
"How to properly pump up the abdominal muscles to remove belly fat, what exercises should we choose?"- this question interests many beginners;the following exercises not only help to pump up the upper abdominal muscles, but also keep the entire abdominal area in shape.
Elevating the pool
Execution: lie on your back, lift your legs and bend your knees, put your arms along your body.Lift your pelvis off the floor and pull your knees toward your chest.Return your leg to the starting position.Make sure your shoulders don't leave the floor.Do 20-30 repetitions.
It crunches
This exercise is a "classic" among abdominal exercises.It is used to pump the upper abdomen.
Execution: lie on your back, bend your legs.Raise your torso, reaching your elbows toward your knees.Right elbow to left knee and vice versa.
One twisting option is straight twisting.
Execution: lie next to the wall, perpendicular to it.Bend your knees and place your feet against the wall.Raise your legs so that your shoulder blades are off the floor and your lower back is firmly pressed into the floor.
Callanetics screws -1/100
This exercise differs from the usual twist in that it is performed statically.
Execution: just like a regular twist, but with the only difference - when you touch your elbow to your knee, you must fix the position of your torso for exactly 100 seconds.We counted to a hundred and returned to the starting position.We stretched in the other direction, fixed the position and counted to one hundred again.Do the exercise an even number of times.
During all twisting exercises, it is important to remember that the lower back should not be lifted off the floor and the neck muscles should be relaxed.
The “Plank” is the best exercise to get rid of belly and side fat
An excellent exercise that works not only all the abdominal muscles, but also the muscles of the entire body.The exercise is completely static.Plus, the longer it stays in one place, the better.In terms of effectiveness, it is no worse than dynamic exercises.There are many options for performing the plank exercise.
Execution: you have to assume a lying position almost like a push-up.Only the focus should not be on the palm, but on the entire forearm.Look straight ahead.You should stand straight so that you can draw a straight line from your head to your heels.Hold this position for 30 seconds to start, then gradually increase the time to 5 minutes.
Do not be lazy and do these exercises every day, because they do not take much time, no more than 20 minutes.And that, you see, is not such a big price to pay for the beautiful flat stomach you will soon have.
How to lose belly fat in a week of exercise without harm
Regular visitors to fitness centers can lose weight more easily.But the dilemma of getting rid of belly and side fat can be solved at home.
Basic exercises include hoop curls and abdominal exercises.
Rotating the hula hoop prepares the abdominal muscles for training, blood circulation is activated in them and metabolism is optimized.Exercise can easily be combined with watching TV.For beginners, it is better to buy an easy hoop and make it harder over time.Place your feet shoulder-width apart and rotate clockwise.Practice with a hoop for 20 minutes.Learning with music will be more fun.
Then you need to proceed to the press complex.You need to perform exercises for abdominal and side weight loss: 15-30 repetitions in three sets with minimal rest.
Effective exercises for weight loss in the stomach and sides:
- Decisions.Stand with your hands at your sides and steady your feet.We tilt our body parallel to the floor, stretch in the direction of our left leg, and pull our arms in the opposite direction.Then we bend back to the right (the side seems to pinch) and put our hands back on the belt.Repeat in the other direction.The result is a kind of diagonal tilt.
- Body rotations.We turn the body left and right from the previous position.The torso below the waist remains motionless.
- Side board.Lie on your side, lean on your forearm.Lift your body and straighten it like a string.Hold for as long as possible (optimally 2 minutes).Turn and repeat.
- Scissors.Lying on the floor, lift your legs off the floor and cross them at an accelerated pace.
- Bicycle.Continue lying down, bend your leg and extend your knee towards the opposite elbow, put it on the other side.
- Lateral bends.Take a bottle of water (if you have one, then a dumbbell) and lean to the side.Repeat on the other hand.
- Folding knife.Lie on your back with the body fully extended like a string (arms reaching above your head).Lift all limbs at once.Try to touch your toes with your fingers.
- Side twists.The starting position is the same, put your hands behind your head.Place your bent legs at right angles, alternating in opposite directions.
Correctly selected physical exercises guarantee beautiful and firm skin.Moreover, the process of losing weight will be noticeable, and exercising in the fresh air will give you a charge of positive emotions.
Sometimes there are situations where you need to get rid of the stomach within seven days, and such a problem can be eliminated.Even after a week, if you really want to, you can fix yourself up.In this situation, it must not be forgotten that seven days is too short a period.Based on the deadline, you need to act comprehensively, the components of which are effective exercises for losing weight in a week.
During exercise, the body heats up, more heat and oxygen reach the fat deposits, which destroys them.During training, you can not only get rid of fat, but also look younger.You can do these exercises at home in a week to lose weight fast.
The lesson should start with a small warm-up: running in place (2 minutes) 10 bends forward and left and right.jump in place (1 minute)
The main part of the training:
- rocking the abs.To do this, lie on the floor, bend your knees and put your hands behind your head.Do body lifts.It is best to start with 10 lifts and gradually add 1-2 lifts.
- This exercise should be done lying on your side, so raise your leg as high as possible and fix it for a few seconds.It is better to start 5 times on each leg.
- The following exercise helps tighten the lower abdomen;for this, lie on the floor, put your hands under your back and lift both legs at the same time.You should perform this exercise about 10 times, increasing the load over time.
At the end of such a home workout, do some stretching and take a contrast shower.
In order to make the weight loss process more productive, you need to follow some more tips:
- It is best to exercise in the morning and in the evening, and the exercise should be done on an empty stomach, and you should not eat for about an hour after exercise.
- Without following a diet, it is impossible to remove fat deposits in a short time.Therefore, you should limit yourself, at least from sweets and fatty foods.
- It is advisable to have a fasting day once a week, and we can use apples, kefir, buckwheat.Such a day gives the body more energy and rids it of unnecessary substances.
- if a woman is already 35-45 years old.Here you need to take a more thorough approach, for this it is better to do exercises in the pool and follow the diet.But when dieting, it's important not to rely on food restrictions.
- If you don't want to exercise at all, walking will help.You have to walk a lot, to work or study.Therefore, give up transportation and use only your feet as a means of transport.
- If you gained excess weight during pregnancy, it is impossible to lose it in a week, and you should not torture yourself.In such a situation, you should stick to a healthy diet, exercise as much as you can, and everything will go away by itself.