In the human body, the main fat "deposits" are concentrated in the subcutaneous tissue and in the abdominal cavity and walls, namely the stomach. Under normal circumstances, fat accumulates in adults by increasing the size of the existing fat cells (adipocytes). But with the excess amount of fat in the cells, their reproductive process begins, which leads to a multiplying 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 an overweight person 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 abdominal slimming exercises help "get rid of" excess fat?
Effective Slimming Exercises
In principle, exercises for rapid weight loss - without a proper balanced nutritional system - will not have the desired effect. Because adipose tissue isn't just a "store" of extra pounds. It actively maintains its presence in the body with the specially produced peptide hormone leptin, which performs a "control and audit" function in the energy metabolism system.
But not everything is hopeless. Triglycerides are synthesized in adipose cells, which mostly consist of adipose tissue. When triglycerides are broken down, the body receives energy, and the more energy is released, the more triglycerides are broken down. That is, exercises to lose weight on the stomach are very intense physical activities in which there is an increase in fat consumption. The main thing is that morning exercise for slimming the stomach is not accompanied by breakfast, lunch and dinner, whose calorie content will exceed the energy expended on its implementation. . .
So, home exercises for belly weight loss, according to weight loss experts, should be done at least three times a week. From the beginning of classes, each exercise is performed 8-10 times, and after a person is involved in this business, all exercises for losing weight on the stomach at home should be performed at least 20-25 times each.
A standard set of exercises for losing weight on the belly including doing exercises in a variety of positions - standing, sitting and lying down. The following exercise is performed lying down:
- Lie on your back, legs and arms straight, arms extended along the body. Without lifting your shoulders forward, while inhaling, raise your back from the floor, raise your arms straight along your legs, sit down and lean forward, trying to reach your toes with your hands. On the exhale, smoothly return to the starting position.
- Lie on your back, legs bent at the knees, while feet almost shoulder width apart. Hands wrapped behind head, fingers "locked", elbows to the sides. Inhale - head, shoulders and shoulder blades drop from the floor (chin should not be pressed against the chest), abdominal muscles tighten. In this position, linger for 5-10 seconds. Exhale - again take a lying position.
- Lying on your back, legs and arms straight, arms extended along the body. Straight leg when inhaling is raised 30 degrees with respect to the plane of the floor, this position is held for five seconds, the starting position is taken at the exit.
- The starting position is the same as in the previous routine. While inhaling, bend your knees and perform a motion that stimulates cycling (30 seconds three times, with a break of 5 seconds).
- Lying on your back, legs bent at the knees, arms straight extended along the body. While inhaling, lift your pelvis off the floor (with emphasis on the scapular area of the back) so that the stomach is parallel to the knees. The position is maintained for 5-10 seconds and the starting position is taken slowly at the exit.
- Lie on your back, knees bent, arms behind your head, elbows to the sides. Inhale - the elbow of the left hand is extended towards the right knee. Exhale - starting position. Inhale - the elbow of the right hand extends to the left knee. Exhale - starting position.
Standing belly slimming exercises
Simple but effective standing abs slimming workout - traditional squats and bends.
- Stand straight, feet together, hands on hips. Keeping your back and shoulders straight, squat without lifting your heels off the floor. The lower the squat, the more abdominal muscles will be tensed during extension. If you're having trouble, you can do this exercise while holding your hands, for example, on the back of a chair.
- Stand straight, feet shoulder-width apart, hands at waist or behind head. Inhale - bend forward, exhale - straighten, inhale - bend back, exhale - straighten.
- Stand straight, feet shoulder width apart, arms raised. Inhale (at the expense of 1-2-3) - supple forward bends with the fingers touching the feet or the floor. On account 4 (exhalation) - take the starting position.
- Stand straight, feet shoulder width apart, hands on waist. Firmly tighten your abdominal muscles, then (without holding your breath) relax your muscles. This exercise is repeated 10-15 times.
Sitting Abdominal Slimming Exercise
When doing the abs workout while sitting, you need to make sure your back and shoulders stay straight. This increases the load on the abdominal muscles.
- Sitting on the floor, legs straight, arms back in a supporting position. Keeping both legs straight, lift off the floor and "draw" a circle in the air with both legs - three times to the left and an equal number to the right. Repeat this exercise 3-4 times with short pauses.
- Sit on the floor, legs straight, arms straight forward. Alternately lift the buttocks and stretch the abdominal muscles, moving them back and forth (one meter). Repeat this exercise 5-6 times.
- Sitting on the floor, legs straight, arms back in a supporting position. Keeping both legs straight, leaning back slightly, alternately raising them from the floor. This exercise is repeated in three sets of 10 times.
Slimming Exercises for Men
All the above exercises for slimming belly can be done by men with the same success as women, but the number of repetitions should be increased (up to 20-25 times). But training with increased weight:
- Lying on the floor, legs straight, arms straight along the body. While inhaling, raise your legs straight up (don't lift your head and shoulders! ) And hold in this position for 10 seconds. On the exhale - take the original position. When you exercise, the time you hold the raised leg should be increased gradually.
- Sitting on the floor, legs straight, arms back in a supporting position. Keep both legs straight; lean back slightly, lift your legs off the floor, bend your knees and press them to 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 to the chest - right and left separately.
Exercises for slimming belly for men involve the active use of the horizontal bar. The simplest is this: holding on to the straightened arm, then, while inhaling, bend your knees and slowly straighten them, lifting them parallel to the floor (or ground). On the exhale - smoothly returns to the starting position.
Bodyflex workouts to lose belly weight
A popular breathing exercise complex for slimming belly - bodyflex, developed over 20 years ago by American Greer Childers.
It is believed that bodyflex exercises for weight loss on the stomach are aimed at "filling the body with oxygen", which is achieved by temporarily holding your breath. In this case, breathing exercises are combined with isotonic and isometric exercises, namely static exercises and muscle tension without moving the body parts that participate in the exercise.
Breathing exercises for slimming down the stomach using the bodyflex method
According to the bodyflex technique, you first have to exhale all of the air from your lungs - through your mouth, making your lips "tubes". Then a rapid and intense breath is taken through the nose (the breath should be noisy) - to fill the lungs to their capacity. After that, raising your head, you need to exhale all the air with all your strength - but already through a wide open mouth. But now you need to hold your breath completely, tilt your head to your chest and draw in your stomach as much as possible (for 8-10 seconds). The final step is to relax your abdominal muscles and take a normal breath. All bodyflex exercises for slimming belly are done only at the stage of holding your breath (and drawing on the stomach).
Starting position: kneeling, bending and resting on the floor with palms extended. Back straight, head raised. Breathing exercises are performed (as described above) and while holding your breath and inhaling your stomach, you need to tilt your head and arch your back as much as possible. This pose is done for 8-10 seconds. This is followed by exhalation and relaxation of the back and stomach. This exercise is repeated three times at intervals of 15-20 seconds.
Here is another exercise, in which you need to lie on your back, legs slightly less than shoulder width apart and bend at the knees (feet fully on the floor), arms extended along the body. Next, do some breathing exercises (as described above) and draw in your stomach. While holding your breath, you need to: raise your hands up and tear the head off the floor (throw back), shoulders and back, raising as high as possible; return to a lying position and, touching the back of your head to the floor, repeat the movement. After the second lift, slowly return to the original position and inhale, relaxing the stomach. This exercise is repeated three times at half-minute intervals.
Lastly, lower abdominal slimming exercises. Lie on your back on the floor, legs straight together, arms bent at the elbows (palms down) placed under the buttocks. After the breathing exercise is complete - holding your breath and shortening the stomach - straight legs are slightly raised above the floor (toes are stretched, head and shoulders remain motionless) and a quick wide swing, "scissors", changes the position of the legs (onor under another). Movements are performed in a count of eight to ten. The legs are lowered and the breath is taken. Repetitions - 3-4 times with a break of 20 seconds.
Despite the fact that most breathing exercises, including breathing exercises for slimming the stomach, are beneficial, it is believed that the bodyflex system is potentially unsafe, as holding your breath causes high blood pressure and disturbed heart rhythm.
There is another system of breathing exercises (again combined with physical activity) to reduce fat deposits in the thighs and stomach - oxidation. Right, you don't have to hold your breath here. In general, the oxysize is a modified version of the American body flex, equipped with abdominal breathing. There is nothing new here, as diaphragmatic breathing (eastern, lower or abdominal breathing) has long been practiced by yoga, which has a special pranayama technique.
Slimming Yoga Exercise
Abdominal breathing is used to increase oxygen supply to the bloodstream and to strengthen the muscles in the lower abdomen. Following is the svadhisthana chakra, which in Ayurveda is thought to be responsible for human immunity and general vitality.
The most accessible technique for doing yoga breathing exercises for belly slimming looks like this: you need to place one palm on your chest and the other on your stomach, take a deep breath through your nose, inflate your stomach so that your palms rise(along with the abdominal wall). In this case, the palms that are located on the chest should remain motionless. Exhalation is also carried out through the nose, and it should be longer and calmer than the exhalation. As you exhale, the abdominal wall must be "pressed" against the spine, as a result of which the palms on the abdomen drop into their original position.
Now let's discuss the simplest yoga exercises for weight loss.
Bhujangasaga - Cobra Pose
Lie on the floor on your stomach, legs straight, knees and feet together, toes stretched out; arms bent at the elbows, lying along the chest, palms forward. While inhaling - emphasize with the palms of the hands, slowly and gradually raise the body to the level of the straightened arm at 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 to the lateral surface of the chest, and the head is tilted back. Fix the pose for half a minute (hold the breath for 5 seconds), then bend your arms at the elbows and, as you exhale, slowly lower them to the starting position. Repeat this exercise three times.
Ardha Navasana - Half Boat Pose
Sit on the floor, knees bent, arms down along chest. Round your back, press your lower waist area firmly to the floor, your shoulders and back still heavy. Then straighten your legs and raise them 25-30 cm above the floor. Extend your arms toward your feet. Tense legs, stomach and lower back, regular breathing. Hold this position for 15-20 seconds.
Dhanurasana - bow pose
An effective exercise for slimming the lower abdomen, as well as for strengthening the spine (reminiscent of the "frog" exercise known from childhood).
Lie on the floor on your stomach, bend your knees, lift and grab your ankles with your hands. While inhaling, bend your back and lift your legs up, pulling with your hands to your 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 the asana is three to four times.
Halasana - Plow Pose (simplified version)
Lie on your back - head against the wall (about half a meter away), legs straight, arms stretched out along the body. On the inhalation, raise your legs straight up, bend your arms and place your hands on your hips, grasping your body. On the exhale - throw your legs straight behind your head, touch your feet to the wall. Stay in the asana for 10 seconds, take a deep breath. On the exhale - slowly straighten it, while your back is firmly lying on the floor - gently lower your legs. This belly slimming yoga practice is not only good for belly fat but also thighs.
The body is a "burden" that is constantly being "carried" by a person. And it takes effort and perseverance to lighten this burden. Only they will help you to systematically perform exercises to lose weight on the stomach and in this way part with extra pounds.