The stomach is one of the most problematic areas of the female body. You can quickly gain excess fat here and spend several months getting rid of it. Many women still do not find an effective method to combat the presence of cellulite formations in this area. A woman's body implies the presence of a layer of fat on the abdomen, but for most of the beautiful sexes it is too large. In mature women, the stomach can even sag too much. Even the thinnest girl can get extra inches at the waist if she leads the wrong lifestyle. To get rid of fat in this area, you need to do home exercises for the abdomen and follow the rules of a balanced diet. Only in combination will these funds be effective. We cannot do without voluntary efforts.
Food rules for tummy reduction
A low calorie diet is essential for reducing the tummy. It should contain proteins, carbohydrates and fats. The best sources of carbohydrates are fresh fruits and grains, and fats are natural oils, beans and nuts.
Even if you don't follow a specific diet, you can get rid of fat with home exercises for your abdominal muscles and simple diet guidelines. Here are the foods to remove from your daily diet if you want to eliminate this annoying problem.
- Fast food and other harmful products - mayonnaise, ketchup, smoked meats, sausages.
- Pastries and sweets - chocolate, sweets, pastries, cakes.
- Cut down on your salt intake because it retains water in the body, which leads to unnecessary swelling.
- Alcohol. It promotes dehydration and improves appetite.
In addition, home exercises for the abdomen should be combined with balanced drinking and aerobic activity.
It is necessary to do exercises to lose belly weight at home, because belly fat is not only ugly, but also dangerous for human health. There is a misconception among many women that the abdominal area is enlarged due to the abundance of fatty foods. However, in fact, the main reason for this is the excessive calorie content of food. Therefore, first of all, you need to reduce the number of carbohydrates consumed.
Home exercises for abdominal muscles
Getting rid of cellulite deposits from the waistline is difficult, but it is quite possible to do it even at home. If you perform a series of exercises for slimming the abdomen at home regularly, 2-3 times a week, the result will be noticeable in a month. For a workout to be the most effective, you need to work all muscles equally. We present to your attention upper press exercises that eliminate body fat.
- The main home exercise for the abdomen is the twist. We lie on our backs, hands behind our heads, feet shoulder-width apart, bent at the knees. Inhaling, we raise the shoulder blades, while the back is round, the lower back is adjacent to the floor, and the elbows are apart. At the expiration, we descend. It is important to do this exercise with a short amplitude and not to forget the breathing. The pace should be fast. You must complete 3 sets of 20 times.
- The starting position is the same, but we lift the legs, you can put them on a chair. We repeat the exercise in the same way as the previous one.
- In the same position, while inhaling, we stretch our elbows towards the opposite knee, lifting the leg off the chair. Perform 10 times for each step, number of approaches - 3.
Now effective homemade abdominal exercises for women aimed at building the lower abdomen:
- We lie down straight, arms behind our heads, legs straight. Slowly lift straight legs at right angles to the ground, then tear off the pelvis to create a streamlined version of "birch". We linger at the top for a few seconds. 15 repetitions are enough.
- The starting position is the same, but we put our hands under the buttocks. Lift your legs 40cm off the floor and start bending and bending your knees. This is important - the legs should be off the ground all the time.
- For the lower press, regular leg lifts with their return to the starting position are perfect.
The following home abdominal exercise is aimed at working the obliques and reducing the waistline. We lie on our backs, the arms are along the body, the legs are bent at the knees. At a rapid pace, we reach for the foot, without lifting our backs off the ground. In this exercise, sufficient frequency is important, then measuring the height will bring you pleasure and pride in the work done.
These homemade abdominal exercises for women don't require a lot of space or special equipment. You can perform the complex at any time convenient for you, it does not take much time and does not require physical training. Despite this, the training is very effective.
How to Do Home Exercises for Women Abdomen Correctly?
In order for the exercises to give the desired result, you must follow certain rules and recommendations. Before you start, be sure to do a simple warm-up - walking or running is perfect for this.
When doing each of these, make sure that the back is round and that the lower back does not sag. Otherwise, you can injure yourself, since the main load is not on the press, but on the spine. Also make sure that the tension is only on the abdominal muscles.
All abdominal exercises are designed to tighten muscles, not to increase their volume. Therefore, the number of repetitions should be significant. You can start with 20, gradually increasing the number of reps and approaches.
At the end of the workout, you need to stretch your muscles well: this will speed up the process of losing weight and prevent them from getting clogged. Of course, proper and balanced nutrition, regular training, conscientious implementation of all the described exercises will allow you to achieve your desire - soon you will get rid of fat deposits on the stomach and waist.