For many women and girls, the stomach is a particular problem. A sagging belly is a real problem, especially in summer, when you really want to look perfect in everything. Tightening the figure in this area and removing excess fat is quite a difficult task. Today, the hanging belly can be removed with the help of special exercises. Exercise at home, of course, can be a great alternative to going to the gym. And yet, it is possible to achieve results quickly and effectively only under the guidance of a professional trainer. Only a trainer can choose the necessary set of exercises for the abdomen and determine the optimal level of stress. Thus, the effect of training will be visible very quickly.
What exercises to lose belly weight to choose?
There is a large number of physical programs that will help to remove the belly. These include: aerobics, swimming or water aerobics, oriental dance, strength training and body bending, which is considered more effective.
Water aerobics is especially popular today. It helps burn calories as quickly as possible. Water resistance during exercise helps engage all muscle groups. As a result, not only excess fat is burned, but also muscles are strengthened.
Strength training, on the other hand, is more aimed at strengthening and pumping the muscles.
But gymnastics will help burn excess belly fat.
You should attend training regularly, at least 2-3 times a week. The rest of the days you can practice at home. At the same time, home workouts should last at least 40 minutes. It is worth remembering that a 15-minute exercise in the morning is not aimed at losing weight and burning fat.
A set of exercises for weight loss of the abdomen and sides at home
To complement the complex training performed in the gym, you can perform the following exercises at home:
- We lie on the floor, legs bent at the knees. We begin to breathe in the stomach, pulling it tightly with each exhalation.
- Lying on the floor, lift your legs off the floor and perform alternate crossings, spreading them as wide as possible to the sides. And so on 15-20 times in 3 approaches.
- Lying position, straight legs gently throw over the head so that the socks touch the floor. When performing the exercise, do not rush and if discomfort appears, stop it.
- This exercise is somewhat similar to the press exercise. Lying on the floor, you should try to sit down, while the legs can be slightly bent at the knees, and the hands should help the body to rise.
- Lie on your stomach and wrap your arms around your ankles. Swing in this position for 4 minutes.
- Sitting on the floor, we raise our legs alternately and try to reach the socks with our hands.
At the end of a set of exercises for the abdomen, you can perform all the popular inclines. This exercise has always been considered effective in the fight against excessive fat deposits in the abdomen. Yes, and such trends are already making their waistline. We place our hands shoulder-width apart, stretch our arms to the sides and perform an inclination. The right hand should touch the left leg, the left hand the right. It is necessary to perform 20-25 swords.
The above set of exercises is considered quite effective, but only if it is performed correctly and regularly. In any case, without following the right diet, removing the stomach will be difficult. All exercises performed on the press will be aimed at pumping the muscles. But only a diet will help to cope with a layer of fat. Therefore, every set of exercises must be supported by proper nutrition.
In the process of performing such exercises, you do not need to overdo it. This tactic will not work. The load can be increased, but only gradually.