In the human body, the main fatty “deposits” are concentrated in the subcutaneous tissue and in the abdominal cavity and its wall, ie in the abdomen. In a normal state, in an adult, fat accumulates due to an increase in the size of existing fat cells (adipocytes). But with an excessive amount of fat in the cell, the process of their reproduction begins, which leads to a multiple 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 overweight people can reach a thickness of 10, 15 or even 20 cm (for comparison: in walruses and seals, the thickness of the subcutaneous fatis 5 to 10 cm). Will belly slimming exercises help "shake off" excess fat?
Effective belly slimming exercises
In principle, exercises for rapid belly weight loss - without a proper balanced diet system - will not give the desired effect. Because adipose tissue is not just a “storehouse” of extra pounds. It actively maintains its presence in the body with leptin, a specially produced peptide hormone, which performs the function of "monitoring and auditing" in the system of energy metabolism.
But all is not so hopeless. Triglycerides are synthesized in fat cells, of which fat tissue is mainly made. When triglycerides are broken down, the body receives energy, and the more energy is expended, the more triglycerides are broken down. That is, exercises for losing weight in the abdomen are very intensified physical activity in which there is an increase in fat consumption. The main thing is that the morning exercises for slimming the abdomen are not accompanied by breakfasts, lunches and dinners, which in their caloric content would exceed the energy expended for their implementation. . .
So, home exercises for belly weight loss, according to weight loss experts, should be done at least three times a week. From the start of classes, each exercise is performed 8-10 times, and after a person is drawn to this business, all exercises for losing weight on the abdomen at home should be performed at least 20-25times each.
A standard set of exercises for weight loss in the abdomen includes exercises in various positions - standing, sitting and lying down. The following exercises are performed while lying down:
- Lying on your back, legs and arms outstretched, arms extended at your sides. Without advancing your shoulders, while inhaling, lift your back off the floor, raise your arms straight up along your legs, sit up and lean forward, trying to reach your toes with your hands. When exhaling, slowly return to its initial position.
- Lying on your back, the legs are bent at the knees, while the feet are almost shoulder-width apart. The hands are placed behind the head, the fingers "locked", the elbows at the sides. Inhale - the head, shoulders and shoulder blades come off the floor (the chin should not be pressed against the chest), the abdominal muscles contract. In this position, wait 5-10 seconds. Exhale - again take a lying position.
- Lying on your back, legs and arms outstretched, arms extended at your sides. Straight legs on inspiration are raised 30 degrees from the ground plane, this position is maintained for five seconds, the initial position is taken on exit.
- The starting position is the same as in the previous exercise. Inhaling, bend the knees and perform a movement that mimics the bicycle (30 seconds, three times, with 5 second pauses).
- Lying on your back, the legs are bent at the knees, the straight arms are extended along the body. While inhaling, lift the pelvis off the floor (emphasizing the scapular region of the back) so that the stomach is aligned with the knees. The position is held for 5-10 seconds and the initial position is taken slowly on exit.
- Lying on your back, knees bent, arms behind your head, elbows at your 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 abdominal slimming exercises
Simple but effective standing belly slimming exercises - traditional squats and curls.
- Stand up straight, feet together, hands on your waist. Keeping your back and shoulders as straight as possible, squat without lifting your heels off the floor. The lower the squat, the more strain on the abdominal muscles during the extension. If you have difficulty, you can do this exercise while holding your hand, for example, on the back of a chair.
- Stand up straight, feet shoulder-width apart, hands on your waist or behind your head. Inhale - lean forward, exhale - straighten up, inhale - lean back, exhale - straighten up.
- Stand straight with your feet shoulder-width apart, raise your arms. Inhale (at the expense of 1-2-3) - an elastic forward bend with the fingers touching the feet or the floor. On account 4 (expiration) - take the starting position.
- Stand up straight, feet shoulder-width apart, hands on waist. Firmly squeeze the abdominal muscles, then (without holding your breath) relax the muscles. The exercise is repeated 10 to 15 times.
Seated belly slimming exercises
When doing abdominal slimming exercises while seated, you should make sure that your back and shoulders remain straight. This increases the load on the abdominal muscles.
- Sit on the floor, legs straight, arms slightly back in a supporting position. Keeping the legs straight together, lift them off the ground and “draw” circles in the air with both feet - three times to the left and the same amount to the right. Repeat the exercise 3-4 times with short breaks.
- Sit on the floor, legs straight, arms outstretched forward. By alternately lifting the buttocks and soliciting the abdominal muscles, move forward and backward (one meter). Repeat the exercise 5 to 6 times.
- Sit on the floor with your legs straight, your arms slightly back in a supporting position. Keep legs straight together, tilted slightly back and alternately lift them off the floor. The exercise is repeated in three sets of 10 times.
Abdominal slimming exercises for men
All of the above exercises for losing abdomen can be performed by men with the same success as women, but the number of repetitions should be increased (up to 20-25 times). But exercises with increased load:
- Lie on the floor, legs straight, arms outstretched at your sides. While inhaling, lift your legs straight (don't raise your head and shoulders! ) And hold them in this position for 10 seconds. On exhalation - take the original position. While you are exercising, the time you keep your legs elevated should be increased gradually.
- Sit on the floor with your legs straight, your arms slightly back in a supporting position. Keep the legs straight together; leaning back slightly, lift your legs off the floor, bend your knees and press on 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 raised, bent and pressed against the chest alternately - right and left separately.
Abdomen slimming exercises for men involve the active use of a horizontal bar. The simplest of them is this: hold on to straightened arms, then, inhaling, bend the knees and slowly straighten them, while lifting them parallel to the floor (or floor). On exhalation - gently return to the starting position.
Bodyflex exercises to lose belly weight
A popular complex of breathing exercises for slimming the abdomen - bodyflex, developed over 20 years ago by the American Greer Childers.
Body flexion exercises for abdominal weight loss are believed to be aimed at "saturating the body with oxygen" which is achieved by temporarily holding back the breath. In this case, breathing exercises are combined with isotonic and isometric exercises, that is, static and powerful muscle tension without moving the parts of the body that participate in the exercise.
Breathing exercises to slim the abdomen with the bodyflex method
In the bodyflex technique, you first have to breathe out all the air in your lungs - through your mouth, making your lips a "tube". Then a rapid and intense breath is taken through the nose (the breath should be noisy) - to fill the lungs to capacity. After that, raising your head, you have to breathe out all the air with all your might - but this time through your mouth wide open. But now you need to completely hold your breath, tilt your head towards your chest, and suck your stomach out as much as possible (for 8-10 seconds). The last step is to relax your abdominal muscles and resume normal breathing. All bodyflex exercises for slimming the abdomen are performed just at the stage of holding the breath (and suctioning the abdomen).
Starting Position: Kneel, bend over and rest on the floor with the palms of the arms outstretched. The back is straight, the head is raised. A breathing exercise is performed (as described above) and while holding your breath and pulling into your abdomen, you should tilt your head and arch your back as much as possible. This pose is held for 8 to 10 seconds. This is followed by exhalation and relaxation of the back and abdomen. The exercise is repeated three times at intervals of 15 to 20 seconds.
Here is another exercise, for which you have to lie on your back, spread your legs slightly less than shoulder width apart and bend them at the knees (feet completely on the floor), arms extended at your sides. Then perform a breathing exercise (as described above) and suck in the stomach. When holding your breath you should: lift your hands and tear your head off the ground (throwing it back), shoulders and back, lifting them as high as possible; Return to supine position and, touching the back of the head against the floor, repeat the movement. After the second facelift, gently return to its original position and breathe in while relaxing the stomach. This exercise is repeated three times at half-minute intervals.
Finally, a lower abdominal slimming exercise. Lie on your back on the floor with your legs straight together, your arms bent at the elbows (palms down) are placed under the buttocks. After the breathing exercise is completed - while holding the breath and the abdomen retracted - the straight legs are raised slightly above the ground (the toes of the feet are extended, the head and shoulders remain still) and wide swingsRapids are made, changing the position of the legs (above or below each other). Movements are made in eight to ten counts. The legs are lowered and a breath is taken. Repetition - 3-4 times with 20 second pauses.
Despite the fact that most breathing exercises, including breathing exercises to thin the abdomen, are beneficial, the bodyflex system is believed to be potentially dangerous, as holding the breath leads to high blood pressure and disordersheart rate.
There is another system of breathing exercises (again in combination with physical activity) to reduce fatty deposits on the hips and abdomen - oxysize. Granted, you don't need to hold your breath here. In general, oxysize is a modified version of the American body flex, supplemented by abdominal breathing. There is nothing new here, as diaphragmatic breathing (oriental, lower or abdominal breathing) has long been practiced by yoga, which has special techniques of pranayama.
Belly slimming yoga exercises
Abdominal breathing is used both to increase the supply of oxygen to the bloodstream and to strengthen the muscles of the lower abdomen. Here is the svadhisthana chakra, which in Ayurveda is considered responsible for human immunity and general vitality.
The most accessible technique to perform yoga breathing exercises to slim the abdomen looks like this: you need to put one palm on your chest and the other on your stomach, take a deep breath through your nose, inflateyour stomach so that your palm rises (along with the abdominal wall). In this case, the palm resting on the chest must remain still. Exhalation is also done through the nose, and it should be longer and quieter than inhalation. As you breathe out, the abdominal wall should be "pressed" against the spine, causing the palm of the stomach to return to its original position.
Now let's move on to the simplest yoga exercises for losing belly weight.
Bhujangasaga - Cobra pose
Lie on the floor on your stomach, legs straight, knees and feet pressed together, toes extended; arms bent at the elbows, lie along the chest, palms forward. Inhaling - with emphasis on your palms, slowly and gradually lift the body to the height of the arms extended in the support. In this case, the back bends, the breastbone is pulled forward and up, the shoulders are pulled back and down, the elbows are pressed against the side surfaces of the chest, and the head istilted back. Fix the pose for half a minute (holding the breath for 5 seconds), then bend your arms at the elbows and, as you breathe out, gently lower to the starting position. Repeat the exercise three times.
Ardha Navasana - Half-boat pose
Sit on the floor with your knees bent, your arms at your chest. Around the back, firmly press the lower lumbar region against the floor, the shoulders and the rest of the back remain in weight. Then straighten your legs and lift them 25-30cm above the floor and extend your arms towards your feet. The legs, abdomen and lower back are tense, breathing is regular. Hold this position for 15 to 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 familiar from childhood).
Lie on the floor on your stomach, bend your legs at the knees, lift them up and grab the ankles with your hands. While inhaling, bend your back and lift both legs, pulling them with your hands towards your back. Hold your breath for 5 seconds, while exhaling, release your hands and gently lower your legs 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 yard), legs straight, arms straight out at your sides. While inhaling, raise your legs straight, bend your arms, and put your hands on your hips, holding your body. On the exhale - throw your legs straight behind your head, touch your feet against the wall. Stay in the asana for 10 seconds, breathe deeply. On the exhale - slowly unfold, when your back rests firmly on the floor - gently lower your legs. This belly slimming yoga exercise is helpful in removing fat deposits not only on the stomach, but also on the hips.
The body is a "load" that a person constantly "carries" with them. And it takes effort and persistence to lighten that burden. Only, they will help you systematically perform exercises to lose weight in the abdomen and thus get rid of extra pounds.