The problem of fat in the waist area worries many, so "how to properly pump abs at home to remove the belly and sides?"Not every woman has the opportunity to go to the gym, so it worries most of the girls.For this reason, today we will look at effective exercises for lower and upper abs that you can perform at home.
The abdomen area is a problem area for the vast majority of girls and women around the world.Even thin girls can develop a small belly if they stop eating right and start skipping exercises at the fitness club.What can we say about the plump ones?Stomachs should always be in the center of attention.
Whether you want to prepare your body for the summer or go to the beach and get rid of that pesky belly with abdominal exercises, we will tell you how to do it as quickly and effectively as possible.Let's figure out how to pump abs to lose belly fat and is it possible to get rid of abs by pumping abs?
How many times do you need to pump abs to lose belly fat?
It is recommended to do abdominal exercises every day, but if you find it too difficult, at least once every two days.The total number of lessons per week should be at least four.There is no need to immediately throw yourself into the pool head and exhaust yourself with hundreds of repetitions of each exercise.Start small.
5-10 repetitions and 30 repetitions in total will be enough to start per start.In the future, increase the number to 50.How much you need to pump to get rid of your belly depends on many factors, including diet and individual characteristics of the body.
During training, pay attention to your feelings and well-being.You should feel your muscles tighten.If you don't feel them, you're probably doing something wrong.
To see the results as soon as possible, do the exercises twice a day - in the morning and in the evening.
Rules for abdominal exercises
It is possible to build your abs both at home and at the gym.Motivation and focus on results will definitely do the trick.And with some diet, you are sure to achieve what you want in no time.
How to eat during training to remove fat from the stomach and sides?
Many girls wonder "If you pack your abs, will you get rid of belly fat?", Sure!With proper nutrition and regular exercises, the result will not keep you waiting and soon you will see that the stomach and sides will start to shrink.But it is important to remember: tummy training is not an excuse for uncontrolled eating of sweets.Agree, little benefit will come from training if you destroy the achieved result yourself.
To get the most out of your training, you need to eat properly and in a balanced way, but you don't need to starve yourself or go on diets that only include a few apples in your diet a day.Try to increase your protein intake and decrease your fat and carbohydrate intake.
In particular, to get rid of fat, you need to give your body cardio exercise (running, cycling) to expend as much energy as possible and therefore burn fat.
Abdominal exercises for the stronger and weaker sex are the same, but the goals are different.Sculpted abs look attractive on guys, but six-pack abs are too much for a girl, and many will agree, but two vertical stripes look pretty good.And no fat dried body can threaten the fair half of humanity.Therefore, the fat balance in the body will be disturbed, which causes problems with reproductive function.So you have to know when to stop in everything.
How to properly and quickly pump your abs ad at home to remove fat from the abdomen and sides
Before classes start
It is necessary to follow simple rules for its cost:
- All lying exercises should be performed on a hard, flat surface, roughly speaking, on the floor.If the floor seems too heavy, put a fitness mat on the floor;
- Fresh air must be supplied to the room;Ironing will not only cause discomfort when breathing, but will also increase the load on the heart;
- Stock up on pure drinking water without carbonated or specialty drinks that increase metabolism.
- It is necessary to maintain a three-hour interval between the last meal and training;
- Before starting to do abdominal exercises, you should do a short general warm-up to warm up the muscles;
- Abdominal muscles can recover very quickly, so do not take long breaks between exercises;
- Only regular training will bring results.
Effective abdominal exercises that will help you quickly erase your stomach and sides at home
How to transplant your lower abdominal muscles at home?
To build the lower abs, exercises that raise the body to 45 degrees from the floor and raise and lower the legs are most often used.Accurate execution of these exercises will help girls properly pump their lower abs at home.
Raising the body 45 degrees from the floor
Execution: Lie on your back, bend your knees without lifting your legs off the floor.Raise the torso, arms and forward as far as possible.Make sure your abdominal muscles are as tight as possible.Start with 20-30 repetitions, then gradually increase to the maximum number possible for you.
Raise and lower the legs
Execution: Back, legs straight, arms stretched across your body.Raise your legs to the floor at a 90-degree angle.Lower your legs as far as possible, but only until the lower back touches the floor.Do 15-25 repetitions.
Universal exercises for upper abs
"How to properly pump abs to remove belly fat, what exercises to choose?"- This question interests many beginners;The following exercises will help you not only pump your upper abs, but also keep your entire abdominal area in shape.
Enlarge the pelvis
Execution: Lie on your back, raise your legs and bend your knees, put your arms on your body.Pull your knees toward your chest, lifting your pelvis off the floor.Return the legs to the starting position.Make sure your shoulders don't leave the floor.Do 20-30 repetitions.
Dwarf
This exercise is a "classic" among abdominal exercises.It serves to pump up the upper abdomen.
Execution: Lie on your back, bend your legs.To raise the torso, reach your elbows to your knees.Right elbow left knee and vice versa.
One of the twist options is straight twist.
Execution: Lie next to the wall, perpendicular to it.Bend your knees and place your feet on the wall.Raise your legs so that your shoulder blades lift off the floor and are pressed firmly from your lower back.
Callanetics Twists -1/100
This exercise is different from regular twisting.
Execution: Just like a regular twist, but with the only difference - When your knee reaches your knee, you must correct the position of your torso within 100 seconds.We counted to one hundred and returned to the starting position.We stretched in the other direction, corrected the position and counted to one hundred again.Do the exercises in equal number.
In any twisting exercise, it is important not to lift the lower back from the floor and not to relax the neck muscles.
"Board" is the best exercise to get rid of fat on the stomach and sides
It is a great exercise that not only engages all the abdominal muscles, but also engages the muscles of the entire body.The exercise is completely static.Besides, the longer you stay, the better.In terms of effectiveness, it is in no way superior to dynamic exercises.There are many options for performing the plank exercise.
Execution: You should take a position almost like a push-up.The emphasis should not only be on the palm, but on the entire forearm.Look straight ahead.You should stand straight so that a straight line is drawn from the head to the ankles.Hold this position for 30 seconds to start, then gradually increase the time to 5 minutes.
Do not be lazy and do all these exercises every day, because they will not take much of your time, they will not exceed 20 minutes.And if you see, it's not such a big price to pay for the nice flat stomach you'll soon have.
How to lose belly fat in a week with no harmful exercises
It is easier for regular visitors to fitness centers to lose weight.But the dilemma of getting rid of fat on the stomach and sides can be solved at home.
Basic exercises include curling a ring and working the abdominal muscles.
The rotation of the Hula Hoop will prepare the abdominal muscles for exercise, blood circulation will be activated in them and metabolism will be optimized.Exercise can easily be combined with watching TV.For beginners, it is better to take a light ring and make it heavier over time.Place your feet shoulder-width apart and turn clockwise.Exercise with a hoop for 20 minutes.Reading with music will be more fun.
Then you need to proceed to the press complex.You need to do exercises for weight loss in the abdomen and sides: 15-30 repetitions in three sets with minimal rest.
Effective exercises for losing weight in the stomach and sides:
- Tilts.Stand steady with your hands at your sides and feet.We bend our body parallel to the ground, stretch in the direction of our left leg and pull our arms in opposite directions.Then we sit on the right side (the side is squeezed) and return our hands to the belt.Repeat in the other direction.The result is a kind of diagonal bend.
- Body rotation.From the previous position, we turn the body to the left and right.The torso below the waist remains motionless.
- Side plank.Lie on your side, leaning on your forearm.Raise your body and straighten it like a string.Hold for as long as you can (optimal 2 minutes).Roll and repeat.
- Scissors.Lie on the floor, lift your legs off the floor and walk at an accelerated pace.
- Bicycle.Lie down, bend your leg, bend your leg and do it on the other side, stretching your knee towards the opposite elbow.
- Bends laterally.Take a bottle of water in your hand (if you have a dumbbell) and lean to the side.Repeat on the other side.
- Folding knife.Lie on your back, body fully extended like a string (arms above your head).Lift all limbs at the same time.Try to touch your toes with your fingers.
- Side curls.The starting position is the same, put your hands behind your head.Place your bent legs at right angles alternately in the opposite direction.
Properly selected physical exercises are a guarantee of beautiful and tight skin.Moreover, the process of losing weight will be noticeable, and you will receive a charge of positive emotions by exercising in the fresh air.
Sometimes there are situations where it is necessary to get rid of the stomach within seven days, and such a problem can be eliminated.Even in a week, if you really want, you can get yourself in order.In this case, he should remember that seven days is a very short period of time.According to the deadline, you need to move thoroughly, these components are effective exercises to lose weight in a week.
During exercise, the body heats up, more heat and oxygen enter the fat deposits, which destroy them.In the process of exercise, you can get rid of not only fat, but also a youthful appearance.You can do these exercises to lose weight fast in a week at home.
You need to start the lesson with a small warm-up: run in place (2 minutes) 10 bends forward and left and right.Jumping on the ground (1 minute)
The main part of the training:
- flex your abs.To do this, lie on the floor, bend your knees and put your hands on your head.Perform body lifts.It is best to start with 10 lifts and gradually add 1-2 lifts.
- This exercise should lie on your side, so raise your leg as high as possible and straighten it for a few seconds.It is better to start with 5 times on each leg.
- The following exercise will help tighten your lower abdomen;To do this, you need to lie on the floor, put your hands under your back and simultaneously raise both legs.You need to increase this exercise 10 times over time, increase the load.
At the end of such a home workout, he stretches a little and takes a contrast shower.
In order for the weight loss process to bring more productive results, you should follow a few more tips:
- It is best to practice in the morning and in the evening, and the exercise should be done on an empty stomach, and you will not eat for about an hour after the exercise.
- It is impossible to remove fat deposits in a short time without following a diet.Therefore, at least you will have to limit yourself from sweets and fatty foods.
- It is recommended to have a fasting day once a week, and you can use apples, kefir and buckwheat.Such a day will add more energy to the body and get rid of unnecessary substances.
- If a woman is already between 35-45 years old.Here you need to take a more comprehensive approach, for this it is better to use exercises in the pool and follow a diet.But when dieting, it is important not to rely on food restrictions.
- If you don't want to exercise at all, then walking will help.You need to walk a lot, work or study.So, give up transportation and use only your feet as a means of transportation.
- If excess weight is gained during pregnancy, it is impossible to lose it after 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 by itself.