The problem of fat in the waist area worries many, so the question "How to properly pump the stomach at home to remove the stomach and sides?"worries most girls, because not every woman has the opportunity to go to the gym.For this reason, today we will look at effective lower and upper abdominal exercises that you can perform at home.
The abdominal area is a problem area for the majority of girls and women around the world.Even skinny girls can develop a small belly if they stop eating right and start skipping workouts at the gym.What can we say about the plump ones?Their stomach should be constantly under special attention.
If you want to prepare your body for the summer or a trip to the sea and get rid of the annoying belly with abdominal exercises, then we will tell you how to do this as quickly and effectively as possible.Let's find out how to pump the stomach to lose belly fat and is it possible to get rid of the stomach by pumping the stomach?
How many times do you need to pump your abs to lose belly fat?
It is desirable to do abdominal exercises every day, but if it is difficult for you, at least once every two days.The total number of hours per week must be at least four.There is no need to immediately jump into the pool headlong and exhaust yourself with dozens of approaches and hundreds of repetitions of each exercise.Start small.
To begin with, 5-10 repetitions per set and 30 repetitions in total will be sufficient.In the future, increase the number to 50. How much you need to pump your stomach to get rid of the belly depends on many factors, including diet and individual body characteristics.
During the training, concentrate on your sensations 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 quickly as possible, do the exercises twice a day - in the morning and in the evening.
Abdominal Exercise Rules
It is possible to pump up your stomach both at home and in the gym.Motivation and a focus on results will definitely do the trick.And in combination with some diet, you will certainly achieve the desired in the shortest possible time.
How to eat during exercise to remove fat from the stomach and sides?
Many girls are interested in "If you pump up your belly, will belly fat disappear?", no doubt!In combination with proper nutrition and regular exercise, the result will not make you wait, and you will soon notice that your stomach and sides will begin to decrease.However, it's important to remember: Abdominal training is not an excuse to binge on sweets.Agree, little benefit will come from training if you yourself destroy the achieved result.
In order for your training to give more results, you need to eat properly and in a balanced way, but in no case should you starve or undergo diets that include only a few apples a day.Try to increase your protein intake and decrease your fat and carbohydrate intake.
To get rid of fat specifically, you need to give your body cardio exercises (running, cycling) to expend as much energy as possible and burn fat because of it.
If 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 on a girl is obviously too much and many will agree, but two vertical stripes look pretty good.And a dried body without absolutely any fat can be a danger to the fair half of humanity.Because of this, the balance of fat in the body will be disturbed, leading to problems with reproductive function.So in everything you have to know when to stop.
How to properly and quickly pump up your stomach at home to remove fat from the stomach and sides
Before classes start
It is necessary to adhere to simple rules for training to be fruitful:
- All exercises that are performed in a lying position should be performed on a hard, flat surface, roughly speaking, the floor.If the floor seems too hard, place an exercise mat on the floor;
- Fresh air must be supplied to the room;blockage will not only create discomfort when breathing, but also increase the load on the heart;
- Stock up on clean drinking water without carbon or special drinks that improve metabolism.
- It is necessary to maintain an interval of three hours between the last meal and training;
- Before you start doing abdominal exercises directly, you should do a short general warm-up to warm up the muscles;
- Abdominal muscles can recover very quickly, so do not take a long break between exercises;
- Only regular training will bring results.
Effective abdominal exercises that will help you quickly remove your stomach and sides at home
How to pump up the lower abdominal muscles at home?
To pump up the lower abdomen, exercises such as lifting the body from the floor at 45 degrees and raising and lowering the legs are most often used.Accurate execution of these exercises will help girls to properly pump the lower abdominal muscles at home.
Raising the body from the floor to 45 degrees
Execution: lie on your back, bend your knees without lifting your feet from the floor.Raise your torso, stretch your arms up 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 possible number for you.
Raising and lowering the legs
Execution: lie on your back, legs straight, hands by the body.Raise your legs at a 90-degree angle to the floor.Lower your legs back as low as possible, but until your lower back touches the floor.Do 15–25 repetitions.
Universal exercises for the upper abdomen
"How to properly pump the stomach to remove belly fat, what exercises to choose?"- this question interests many beginners;the exercises below will help not only to pump up the upper part of the abdomen, but also to keep the entire abdominal area in shape.
Pelvic lift
Execution: lie on your back, raise your legs and bend your knees, place your hands along the body.Lifting your pelvis off the floor, pull your knees toward your chest.Return your legs to the starting position.Make sure your shoulders don't leave the floor.Do 20-30 repetitions.
A crunch
This exercise is a "classic" among abdominal exercises.It serves to pump up the upper part of the abdomen.
Execution: lie on your back, bend your legs.Lifting the torso, extend the elbows to the knees.Right elbow to left knee and back.
One of the twist options is the straight twist.
Execution: lie down against 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 your lower back is firmly pressed into the floor.
Callanetics twists -1/100
This exercise differs from a simple twist in that it is performed statically.
Execution: just like a regular twist, but with the only difference - when you reach the elbow to the knee, you must fix the position of your torso exactly for 100 seconds.We counted to one 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 any twisting exercise, it is important to remember that the lower back should not be lifted off the floor, and the neck muscles should be relaxed.
"Plank" is the best exercise to get rid of fat on the stomach and sides
An excellent exercise that engages not only all the abdominal muscles, but also the muscles of the entire body.The exercise is absolutely static.Also, the longer you stay still the better.In terms of effectiveness, it is in no way inferior to dynamic exercises.There are many variations of performing the plank exercise.
Execution: you need to take a lying position almost like push-ups.Only the emphasis 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 head to toe.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 you much time, no more than 20 minutes.And this, you see, is not such a high price for the beautiful flat stomach that you will soon get.
How to lose belly fat in a week of exercise without harm
It is easier for regular visitors to fitness centers to lose weight.But the dilemma of getting rid of belly and side fat can be solved at home.
Elementary exercises include spinning a hoop and training the abdominal muscles.
Spinning the hula hoop will prepare the abdominal muscles for exercise, activate blood circulation in them and optimize metabolism.Exercise can easily be combined with watching TV.For beginners, it is better to take a light hoop and over time make it heavier.Place your feet shoulder-width apart and rotate them clockwise.Exercise with a hoop for 20 minutes.It will be more fun to learn with music.
Then you should proceed to the press complex.You need to perform weight loss exercises in the abdomen and sides: 15-30 repetitions in three sets with minimal rest.
Effective exercises for slimming the abdomen and sides:
- Slopes.Stand with your arms at your sides and your feet steady.We tilt our body parallel to the floor, stretch in the direction of the left leg and pull our arms in opposite directions.Then we bend back to the right (the side looks pinched) and return our hands to the belt.Repeat in the other direction.The result is a kind of diagonal slope.
- Body rotations.From the previous position, we turn the body left and right.The torso below the waist remains stationary.
- Sideboard.Lie on your side, prop yourself up on your forearm.Lift the body and stretch like a string.Hold for as long as you can (optimal 2 minutes).Turn around and repeat.
- scissors.Lie on the floor, lift your legs off the floor and cross them at an accelerated pace.
- A bicycle.Continuing to lie down, bend your leg and extend the knee to the opposite elbow, do for the other side.
- Side bends.Take a bottle of water in your hand (a dumbbell if you have one) and lean to the side.Repeat for the other hand.
- Folding knife.Lie on your back, the body is fully extended like a string (arms are extended above the head).Raise all limbs at the same time.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 alternately in opposite directions.
Correctly selected physical exercises are a guarantee of beautiful and tight skin.In addition, the process of losing weight will be noticeable, and by exercising in the fresh air, you will receive a charge of positive emotions.
Sometimes situations arise that it is necessary to get rid of the stomach within seven days, and such a problem can be fixed.Even for a week, if you really want, you can put yourself in line.In this situation, it should 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 training, the body heats up, more heat and oxygen enter the fat deposits, which destroys them.In the process of training, you can get rid of not only fat, but also become younger in appearance.You can do these exercises for quick weight loss in a week at home.
You need to start the lesson with a small warm-up: jogging in place (2 minutes) 10 bends forward and left and right.jumping jacks (1 minute)
Main part of training:
- shaking of the abdominal muscles.To do this, lie on the floor, bend your knees and place your hands behind your head.Perform a body lift.It is best to start with 10 lifts, gradually adding 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 with 5 times on each leg.
- The following exercise will help you tighten the lower abdomen;to do this, you need to lie on the floor, put your hands under your back and simultaneously raise both legs.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 for the weight loss process to lead to more productive results, you should follow a few more tips:
- It is best to practice in the morning and in the evening, and the exercises should be done on an empty stomach, and after training you should not eat for about an hour.
- It is impossible to remove fat deposits in a short time without following a diet.Therefore, you will have to limit yourself at least from sweets and fatty foods.
- Once a week it is recommended to have a fasting day, you can use apples, kefir and buckwheat.Such a day will add more energy to the body and free it from 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 use exercises in the pool and follow a diet.But when you're on a diet, it's important not to rely on dietary restrictions.
- If you don't want to exercise at all, walking will help.You have to walk a lot, work or study.So give up transportation and use only your feet as a means of transportation.
- If excess weight was gained during pregnancy, then 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, do as much exercise as possible, and everything will go away by itself.