In the human body, the primary fat "deposits" are concentrated in the subcutaneous tissue and in the abdomen and its wall, that is, in the abdomen. Under normal circumstances, in adults, fat accumulates due to an increase in the size of existing fat cells (fat cells). But with excess fat in the cell, their reproduction begins, leading to a multiplication of fat cells. They begin to accumulate, including between the organs in the abdomen (intestines), as well as in the lower and upper parts of the body. At the same time, the fat layer in the abdomen 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 fat is 5-10 cm). Will abdominal exercises help to "shake up" excess fat?
Effective Stomach Exercises
Exercises for rapid weight loss on the stomach - without a system of properly balanced nutrition - will not have the desired effect. Because adipose tissue is not just a "stock" of extra pounds. It maintains its active presence in the body with the specially produced peptide hormone leptin, which plays the role of "regulation and revision" in the system of energy metabolism.
But not everything is so hopeless. Triglycerides are made up of fat cells, which are mainly made up of adipose tissue. When triglycerides are broken down, the body gets energy and the more energy is consumed, the more triglycerides are broken down. That is to say, exercises to lose weight in the abdomen are greatly increased physical activity as there is an increase in fat intake. The main thing is that morning exercises to lose weight do not include breakfast, lunch and dinner, which in their calorie content would exceed the energy spent on their performance. . .
So, home weight loss exercises, according to weight loss experts, should be done at least three times a week. From the beginning of the course, each exercise is performed 8-10 times and after a person is drawn into this company, all exercises must be performed to lose weight on the abdomen at home at least 20-25 times each.
A normal set of exercises to lose weight in the abdomen involves doing exercises in various places - standing, sitting and lying down. The following exercises are performed lying down:
- Lying on your back, legs and arms straight, arms extended along the body. Without moving your shoulders as you breathe in, lift your back off the floor, lift your straight arms along your legs, sit down and lean forward and try to reach your toes with your hands. When exhaling, return to the original position without any problems.
- Lying on your back, your legs are bent at the knees, but your legs are almost shoulder-width apart. Hands are placed behind the head, fingers "locked", elbows to the sides. Breathe in - the head, shoulders and shoulder blades come off the floor (the chin should not press on the chest), the abdominal muscles tense. In this position, pause for 5-10 seconds. Exhale - take a supine position again.
- Lying on your back, legs and arms straight, arms extended along the body. Straight legs when inhaling, lift by 30 degrees relative to the plane of the floor, this position is held for five seconds, at the exit the starting position is taken.
- The starting position is the same as in the previous exercise. When inhaling, bend your knees and perform a motion simulating cycling (30 seconds three times, intermittently for 5 seconds).
- Lying on your back, legs bent at the knees, straight arms extended along the body. When inhaling, lift the pelvis off the floor (focusing on the lumbar spine) so that the abdomen is in line with the knees. The position is held for 5-10 seconds and the starting position is taken slowly at the exit.
- Lying on your back, legs bent at the knees, arms behind the head, elbows to the sides. Inhale - the elbow of the left hand is extended towards the right knee. Exhale - starting position. Breathe in - the elbow of the right hand reaches to the left knee. Exhale - starting position.
Stomach Abdominal Exercises
Simple but effective abdominal exercises - traditional twists and turns.
- Stand straight, feet together, hands at waist. Keep your back and shoulders as straight as possible, stay without lifting your heels off the floor. The lower the squats, the more the abdominal muscles are forced during the extension. If you are having difficulty, you can do this exercise while holding your hand, for example on the back of a chair.
- Stand straight, feet shoulder-width apart, hands at waist or behind head. Inhale - lean forward, exhale - straighten, inhale - bend again, exhale - straighten out.
- Stand straight, feet shoulder-width apart, lifting your arms up. Breathe in (at a cost of 1-2-3) - a resilient flexion with your fingers touching your feet or floor. On account 4 (exhalation) - take the starting position.
- Stand straight, feet shoulder-width apart, hands at waist. Tighten your abdominal muscles tightly, then relax your muscles (without holding your breath). The exercise is repeated 10-15 times.
Sitting Abdominal Exercises
When doing sit-ups while sitting, make sure your back and shoulders are straight. This increases the load on the abdominal muscles.
- Sit on the floor, legs straight, arms back in support position. Hold straight legs together, lift them off the floor 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 straight. Alternatively, lift your buttocks and stretch your abdominal muscles, moving back and forth (one meter). Repeat the exercise 5-6 times.
- Sit on the floor, legs straight, arms back in support position. Keep your legs straight, lean back slightly and lift them alternately off the floor. The exercise is repeated in three sets of 10 times.
Abdominal Slimming Exercises for Men
All of the above exercises for slimming the abdomen can be performed by men with the same results as women, but the number of repetitions should be increased (up to 20-25 times). But the exercises with increased load:
- Lie on the floor, straight legs, arms straight out along the body. When inhaling, lift straight legs up (do not lift your head and shoulders! ) And hold them in this position for 10 seconds. When exhaling - take the original position. When you exercise, the time you keep your legs up should gradually increase.
- Sit on the floor, legs straight, arms back in support position. Keep straight legs together; sit back slightly, lift your legs off the floor, bend your knees and press 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 to the chest alternately - right and left separated.
Exercises to slim the belly for men involve the active use of horizontal bars. The simplest of these is this: hang on to your right arms, bend your knees as you breathe in and straighten them slowly as you lift them parallel to the floor (or ground). When exhaling - return to starting position.
Bodyflex exercises for abdominal weight
A popular complex exercise for slimming the abdomen - bodyflex, developed 20 years ago by the American Greer Childers.
It is believed that bodyflex exercises to thin the stomach aim to "saturate the body with oxygen" which is achieved with temporary breathing. In this case, breathing exercises are combined with isotonic and isometric exercises, that is, static and muscle tension without moving the body parts involved in the exercise.
Breathing exercises to slim the abdomen using the bodyflex method
According to bodyflex technology, you first need to exhale all the air from your lungs - through your mouth and make your lips a "tube". Then a rapid, intense breath is drawn through the nose (breathing should be loud) - to fully fill the lungs. After that, when you lift your head, you need to breathe all the air with all your strength - but this time with your mouth open. But now you should hold your breath, lean your head to your chest and pull your stomach as much as possible (for 8-10 seconds). The last step is to relax the abdominal muscles and breathe normally. All bodyflex exercises to narrow the abdomen are done right at the stage of holding the breath (and drawing in the abdomen).
Starting position: kneel, bend and rest on the floor with palms with straight arms. The back is straight, the head is raised. Exercise is performed (as described above) and while holding your breath and pulling on your abdomen, you should tilt your head and bend your back as much as possible. This position is held for 8-10 seconds. This is accompanied by exhalation and relaxation of the back and abdomen. The exercise is repeated three times at 15-20 second intervals.
Here is another exercise that you need 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 along the body. Next, perform a breathing exercise (as described above) and pull on your stomach. When holding your breath, you should: raise your hands and pull your head off the floor (throw it back), shoulders and back, lifting them as high as possible; return to the supine position and touch the back of the head to the floor and repeat the movement. After the second lift, return to your original position and breathe in and relax your stomach. This exercise is repeated three times at half minute intervals.
Finally, slimming exercise in the lower abdomen. Lie on your back on the floor, straight legs together, arms bent at the elbows (palms down) under the buttocks. After completing the breathing exercise - while holding your breath and retracted abdomen - straight legs are lifted slightly above the floor (toes are extended, head and shoulders do not move) and quick wide swings are made "scissors" that change the position of the legs (aboveor below the others). Movements are made in eight to ten numbers. The legs are lowered and the breath is inhaled. Repeat - 3-4 times intermittently for 20 seconds.
Although most breathing exercises, including abdominal weight loss exercises, are beneficial, the bodyflex system is thought to be potentially unsafe as breathing leads to high blood pressure and arrhythmias.
There is another system of breathing exercises (again related to physical activity) to reduce the accumulation of fat in the hips and abdomen - ox size. Admittedly, you do not have to hold your breath here. In general, oxysize is a modified version of the American inflection, in addition to gastric bypass. There is nothing new here, because diaphragmatic breathing (breathing, lower or abdominal breathing) has long been practiced by yoga, which has a special pranayama technique.
Exercises for weight loss yoga
Abdominal breathing is used both to increase the supply of oxygen to the blood and to strengthen the muscles in the lower abdomen. Here is the svadhisthana power plant, which in Ayurveda is considered responsible for human immunity and public energy.
The most accessible technique to perform yoga breathing exercises to narrow your abdomen looks like this: you need to put one palm on your chest and the other on your stomach, breathe deeply through your nose, inflate your stomach so that your palm rises (along with your abdominal wall). In this case, the palm resting on the chest must be motionless. The exhalation is also done through the nose and it should be longer and quieter than the inhalation. When you exhale, the abdominal wall should be "pressed" against the spine, which results in the palm of the abdomen falling back to its original position.
Let's now dwell on the simplest yoga exercises for weight loss.
Bhujangasaga - Cobra Pose
Lie on the floor on your stomach, legs straight, knees and legs pressed together, toes extended; arms bent at the elbows, lying along the chest, palms forward. When inhaling - focus on palms, lift body slowly and gradually to the height of your arms just below the support. In this case, the back bends, the sternum is pulled back and forth, the shoulders are pulled back and down, the elbows are pressed to the side of the surface of the chest and the head is tilted back. Adjust the position for half a minute (hold your breath for 5 seconds), then bend your arms at the elbows and gently lower to the starting position as you exhale. Repeat the exercise three times.
Ardha Navasana - Half Boat Pose
Sit on the floor, knees bent, arms down along your chest. Round your back, push your lower back firmly to the floor, your shoulders and the rest of your back remain in weight. Then straighten your legs and lift them 25-30 cm above the floor. Stretch your arms out to your feet. Legs, abdomen and lower back are tense, breathing is even. Hold this position for 15-20 seconds.
Dhanurasana - boga stelling
Effective exercise to lose weight in the lower abdomen, as well as to strengthen the spine (reminiscent of the "frog" known from childhood).
Lie on the floor on your stomach, bend your knees, lift them and grab your ankles with your hands. Bend your back while inhaling and lift both legs and pull them with your hands to your back. Hold your breath for 5 seconds as you exhale, release your arms and gently lower your feet to the floor. The number of repetitions of asanas is three to four times.
Halasana - Plow Pose (Simplified Version)
Lie on your back - head up against the wall (about half a meter away), legs straight, straight arms extended along the body. As you breathe in, lift your straight legs up, bend your arms and place your hands on your hips and hold your body. When exhaling - throw straight legs behind your head, touch your feet to the wall. Hold the asana for 10 seconds, take a deep breath. When exhaling - you can bend, with your back firmly on the floor - gently lower your legs. This abdominal slimming yoga exercise is beneficial to do with fat deposits not only on the abdomen but also on the hips.
The body is a "burden" that one constantly "carries" with oneself. And it takes effort and perseverance to lighten this burden. Only they will help to perform systematic exercises to lose weight in the abdomen and in this way to shed those extra pounds.