Exercises for weight loss at home

a set of exercises for weight loss

The abdomen is one of the most problematic areas of a woman's body. You can quickly get excess fat here and spend many months to get rid of it. Many women are still unable to find effective methods to combat the presence of cellulite formation in this area. The female body implies the presence of a layer of fat in the abdomen, but for most fair sex it is too large. In mature women, the abdomen may be too loose. Even the thinnest girl can have an extra centimeter at the waist if she leads a wrong lifestyle. To get rid of fat in this area, you need to do exercises at home for the stomach and follow the rules of a balanced diet. Only with this combination of funds will it be effective. One cannot do without voluntary effort.

Eating rules for stomach reduction

Eating low calorie foods is very important to shrink the stomach. It must contain protein, carbohydrates and fats. The best sources of carbohydrates are fresh fruits and grains, and fats are natural oils, nuts, and nuts.

Even if you do not follow a specific diet, you can get rid of body fat by doing exercises at home for your abdominal muscles and a simple diet guide. Here are some foods that can be cut from your daily diet if you want to get rid of this annoying problem.

  1. Fast food and other harmful products - mayonnaise, tomato sauce, smoked meats, sausages.
  2. Toasters and sweets - chocolate, candy, pastries, cakes.
  3. Reduce salt intake as it retains water in the body, causing unnecessary swelling.
  4. Alcohol. It promotes dehydration and increases appetite.

In addition, home exercises for the stomach should be combined with maintaining a balance of drinking and aerobic activity.

Need to do exercises to slim the stomach at home, because belly fat is not only ugly, but also dangerous for human health. There is a misconception among many women that the stomach area is enlarged from the abundance of fatty foods. However, in fact, the main reason for this is the excessive caloric content of food, therefore, first of all, you need to reduce the amount of carbohydrates consumed.

Exercises at home for abdominal muscles

Getting rid of cellulite storage in the waist area is difficult, but it is very possible to do it even at home. If you do exercise to slim the stomach at home regularly, 2-3 times a week, then in a month the results will be visible. For exercise to be most effective, you need to work all the muscles evenly. We pay attention to your exercises to press the upper body, which removes body fat.

  1. The main home exercise for the stomach is dizziness. We lay on our backs, hands behind our heads, feet shoulder-width apart, bent at our knees. While inhaling, we raised the shoulder blades, while the back was round, the lower back adjacent to the floor, and the elbows spread. While exhaling, we go down. It is important to do this exercise with short amplitude and do not forget to breathe. Speed ​​must be fast. You need to complete 3 sets 20 times.
  2. The starting position is the same, but we lift the leg, you can put it on the chair. We repeat the same exercise as before.
  3. In the same position, while inhaling, we stretch the elbows to the opposite knee, lifting the legs off the chair. Do 10 times for each foot, the number of approaches - 3.

Now An Effective Homemade Stomach Exercise For Women Aims To Develop The Lower Belly:

  1. We lay straight, arms behind head, legs straight. Slowly lift the straight leg to the right angle with the floor, then tear the pelvis, creating a simplified version of the "birch". We stayed at the top spot for a while. 15 repetitions is enough.
  2. The starting position is the same, but we put our hands under the ass. Lift your legs 40 cm off the floor and begin to bend and bend the knees. Important - feet must be on the floor at all times.
  3. To press down, keep your feet up by returning to a perfect natural position.

The following home exercises for the abdomen aim to move the oblique abdominal muscles and reduce the waist. We lay on our backs, arms were along the body, legs bent at the knees. Quickly, we stretched out our hands to our feet, without lifting our backs off the floor. In this exercise, adequate frequency is important, and then measuring the waist will make you happy and proud of the work done.

Homemade belly exercises for these women do not require much space or special equipment. You can perform this complex at any convenient time, does not require much time and does not require physical training. Even so, this exercise is very effective.

How to do exercise at home for the stomach for women properly?

rules for doing exercises to lose weight

For training to produce the desired results, you need to follow some rules and recommendations. Be sure to do moderate warming before you start - walking or running is great.

While doing each, make sure the back is round and the lower back is not slack. Otherwise, you may be injured, as the main load is not on the printing press, but on the spine. Also, make sure that the tension is only on the abdominal muscles.

All abdominal exercises are designed to tighten muscles, and not increase their 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 the workout, you should stretch your muscles well: this will speed up the process of losing weight and prevent it from clogging. Of course, proper and balanced nutrition, regular exercise, fulfillment of all the exercises described carefully will lead to fulfillment of desire - you will immediately get rid of fat storage in the abdomen and in the waist.