For many women and men, excess belly fat is the biggest problem. Of course, it would be much easier to have magic medicines that can remove excess fat deposits in this place. But, until such miracle pills are invented, the beauty and harmony of your figure depends only on your firmness while doing fitness.
How to get rid of belly and flank fat
There are many ways to lose belly fat, each with its own pros and cons. You do not have to overcome daily workouts in the gym; You can get rid of belly fat by doing fitness at home.
Professional fitness trainers advise you to regularly perform special complexes, which will help you get rid of extra pounds in a short time, tighten the figure and relax the muscles. You may need some equipment for home fitness training - these are dumbbells and fitballs that you can buy at any sports store. If you do not have such equipment, do not despair - there are plenty of fitness exercises that you can do without equipment. Scientists have proven that simple twisting, jumping rope, leg raises, and other exercises familiar to everyone at school are most effective.
Abdominal slimming fitness exercises
Fitness at home requires regularity and strength. By conducting specific training for specific areas of the abdomen, you can get rid of excess fat in a short time. Your fitness training plan should include exercises that use specific target muscles:
- The hanging leg raises;
- Rotation of the legs in suspension;
These classic exercises will not only help you lose extra pounds, but also correct your figure, make it thinner and more attractive.
Fitness training will be more effective if you do exercises using dumbbells - the extra weight will create muscle load, which will accelerate the process of weight loss and increase muscle mass.
Fitness at Home: Basic Exercises
- Ball cramps
Every fitness workout at home should start with warming up - it will bring the muscles ready for the load and warm up. It is also necessary to increase the load gradually during exercise. The first exercise is designed to work the upper press muscles. You need to lie on your back against the football, put your hands on your head and take a deep breath. Then, by exhaling, lift the body, tense all the muscles of the upper press. The back should be at a 60 ° angle to the feet. The main sign of proper fitness training is the feeling of weak burning in the bump. Follow 12 Series 12 Series.
If you do not have a gymnastic ball, you can do crunches directly on the floor.
- Reverse movement
Lie on the floor and place a gymnastic ball between your legs. You should be able to lift and lower your legs smoothly, holding a fitball between your legs. This is an excellent exercise for shedding belly and flank fat, but for beginners it can be quite dangerous. Therefore, you should perform as many times as you can, and when the muscles of the lower press are strong enough, you should increase the number of leg raises to 35.
If you feel lumbar pain during this fitness workout, then you can put your hands (or a small flat roller) under your buttocks and do a leg lift without the ball.
This exercise is also held in a prone position, with the hands behind his head. You should bend your elbows and lift at a 60 ° angle. Then lift the body and freeze in this position for 3-5 seconds. Gradually, this time should be increased, because the longer you maintain this position, the more effective the result of fitness training will be.
Starting position - floor facing, focus on socks and elbows. It is necessary to perform this position for 60 seconds, while the body should be level and the muscles tense. You can not turn your back.
This exercise works perfectly on the abdominal and gluteal muscles and also strengthens the back and shoulders. Repeat the exercise 3 times with a 3 minute break.
When the muscles get stronger and get used to regular exercise, fitness training should be more challenging. To do this, during its performance, you need to alternately pull the elbows on the body. The pace should be quite intense - this way you start metabolic processes in the body, and the extra pounds will burn faster.
- Initiation of the case
Starting position - lying on your back, shoulders tightly pressed to the floor, legs spread shoulder width apart and bent at the knees. It is necessary to raise the pelvis, delaying it to the extreme point for 1-2 seconds. This fitness workout may seem pretty simple, but it's a misconception. Beginners should do 2 sets of 10 reps while standing on two legs. When the muscles of the back and buttocks are strengthened, you should complicate the exercise slightly and do a body lift, standing on one leg. You should perform at least 2 sets of 12-15 repetitions for each leg.
- Breaking the legs
Start on the right side and rest your elbows on the floor. Lift your left leg up and push it to the extreme point for seconds - you should feel the tension in the lateral muscles, which directly affects the muscles of the waist and buttocks. 25 repetitions should be done for each leg.
- Knees above the knees
Fitness at home should definitely include this simple exercise - it is perfect for enlarging your abdomen and lower abdomen. Initial position - lying on your back. By lifting the body and legs, you should alternately raise the knees to the body. At the same time, you will not be able to lower your feet to the floor while lying down. The effectiveness of fitness training directly depends on the correctness of its implementation - since the upper body is always in an elevated position, static tension is created, which helps to relax the abdominal muscles and burn excess fat deposits.
Extra fitness workouts and cardio
Cardio training should be included in the weekly exercise plan of a healthy follower of life - just doing exercises to pump the muscles, you will not get the desired result. Muscles will get stronger and start growing, but the extra pounds will go nowhere.
Jumping rope prepares the body for stress and starts metabolic processes in the body. If you start by jumping rope, the result will not be delayed. Also, as a cardio workout, you can run jogging or climb stairs several times.