The belly is one of the most problematic areas of the female body. You can quickly acquire excess fat here and spend many months getting rid of it. Many women still cannot find an effective method to combat the presence of cellulite formations in this area. The body of a woman implies the presence of a fatty layer on the abdomen, but for most of the fair sex it is too large. In mature women, the stomach may even sag too much. Even the thinnest girl can have extra centimeters in the waist area 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. One cannot do without volitional efforts.
Eating rules for belly reduction
Eating a low-calorie diet is essential for belly reduction. It must 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 are not on a specific diet, you can get rid of body fat with home exercises for your abdominal muscles and simple dietary guidelines. Here are the foods to cut out from your daily diet if you want to eliminate this annoying problem.
- Fast food and other harmful products - mayonnaise, ketchup, smoked meats, sausage.
- Pastries and sweets - chocolate, sweets, pastries, cakes.
- Reduce salt intake as it retains water in the body, which leads to unnecessary puffiness.
- Alcohol. It promotes dehydration and improves appetite.
In addition, home exercises for the abdomen should be combined with maintaining drinking balance and aerobic exercise.
It is necessary to do exercises for belly slimming at home, since 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 from the abundance of fatty foods. However, in fact, the main reason for this is the excessive calorie content of foods, therefore, first of all, you need to reduce the number of carbohydrates consumed.
Home exercises for abdominal muscles
Getting rid of cellulite deposits in the waist area is difficult, but it is quite possible to do it even at home. If you perform a set of exercises for slimming the abdomen at home regularly, 2-3 times a week, then the result will be noticeable in a month. For a workout to be most effective, you need to work all the muscles equally. We present to your attention exercises for the upper press, which remove body fat.
- The main home exercise for the abdomen is twisting. We lie on our back, hands behind the head, feet shoulder-width apart, bent at the knees. While inhaling, we raise the shoulder blades, while the back is round, the lower back is adjacent to the floor, and the elbows are spread apart. On exhalation, we go down. It is important to do this exercise with a short amplitude and not forget about breathing. The pace should be fast. You need to complete 3 sets of 20 times.
- The starting position is the same, but we raise our legs up, you can put them on a chair. We repeat the exercise similarly to the previous one.
- In the same position, while inhaling, we stretch our elbows to the opposite knee, lifting the leg from the chair. Perform 10 times for each leg, number of approaches - 3.
Now Effective Homemade Abdominal Exercises for Women Aimed at Building Lower Abdomen:
- We lie down straight, arms behind the head, legs straight. Slowly raise straight legs to a right angle with the floor, then tear off the pelvis, making a simplified version of the "birch". We linger at the top point for a few seconds. 15 repetitions are enough.
- The starting position is the same, but we put our hands under the buttocks. Raise your legs 40 cm from the floor and begin to bend and unbend your knees. It is important - legs should be above the floor all the time.
- For the lower press, regular leg raises with a return to their original position are perfect.
The following home exercise for the abdomen is aimed at working the oblique abdominal muscles and reducing the waist. We lie on our back, arms are along the body, legs are bent at the knees. At a fast pace, we stretch our hand to the foot, without lifting our back from the floor. In this exercise, a sufficient frequency is important, and then measuring the waist will bring you pleasure and pride in the work done.
These homemade abdominal exercises for women require neither a lot of space nor special equipment. You can perform the complex at any convenient time, it does not take much time and does not require any physical training. Despite this, the training is very effective.
How to do home exercises for the abdomen for women correctly?
In order for the exercises to bring the desired result, you need to follow some rules and recommendations. Be sure to do a simple warm-up before you start - walking or running is great.
When doing each of them, make sure that the back is round, and the lower back does not sag. Otherwise, you can get injured, since the main load is not on the press, but on the spine. Also, make sure that the tension is only in the abdominal muscles.
All abdominal exercises are designed to tighten the muscles, not increase their volume. Therefore, the number of repetitions must be significant. You can start with 20, gradually increasing the number of repetitions and approaches.
At the end of the workout, you should stretch your muscles well: this will speed up the process of losing weight and prevent them from clogging. Of course, proper, balanced nutrition, regular training, conscientious performance of all the described exercises will lead to the fulfillment of your desire - you will soon get rid of fat deposits on the stomach and in the waist area.