Essential fat "deposits" in the human body are concentrated in the subcutaneous tissue and in the abdominal cavity and its wall, ie the abdomen. Under normal circumstances, fat accumulates in an adult by increasing the size of existing fat cells (adipocytes). However, with the large amount of fat in the cell, they begin to multiply, which leads to a significant increase in the number of fat cells. They begin to accumulate in the organs of the abdomen (visceral fat) and 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 subcutaneous fat is 5-10 cm). Will abdominal slimming exercises help to "shake" excess fat?
Effective Weight Loss Exercises
In principle, rapid weight loss in the abdomen - without a properly balanced nutrition system - will not have the desired effect. Because adipose tissue is not just a "storehouse" of extra pounds. It actively protects its presence in the body with leptin, a specially produced peptide hormone that performs the function of "control and control" in the energy metabolism system.
But not everything is so hopeless. Triglycerides are synthesized in fat cells, which are mainly composed of adipose tissue. When triglycerides are broken down, the body receives energy, and the more energy is expended, the more triglycerides are broken down. That is, exercise to lose weight in the abdomen is a very increased physical activity, which is an increase in fat consumption. The main thing is that morning exercises to lose weight on the abdomen are not accompanied by breakfast, lunch and dinner, which will exceed the energy spent on calorie content. . .
Thus, according to weight loss experts, exercise at home should be done at least three times a week to lose weight. From the beginning of the lessons, each exercise is performed 8-10 times, and after one person is involved in this work, all exercises should be performed at least 20-25 times each to lose weight at home due to the abdominal cavity.
The standard set of exercises for weight loss in the abdomen performs various positions - standing, sitting and lying. The following exercises are performed while stretching:
- Lying on his back, his legs and arms are straight, his arms are stretched across the body. Without breathing forward with your shoulders, lift your back off the floor, raise your straight arms along your legs, sit up, and try to reach your fingers with your hands. On exhalation, return to the original position in a straight line.
- Lie on your back and bend your legs at the knees, feet shoulder-width apart. The hands are placed on the back of the head, the fingers are "locked", the elbows to the sides. Breathe - head, shoulders and shoulder blades protrude from the floor (chin should not be pressed to the chest), abdominal muscles are tense. Hold this position for 5-10 seconds. Breathing - Hold a lying position again.
- Lying on his back, legs and arms straight, arms stretching across the body. During the breath, the straight legs are raised 30 degrees relative to the plane of the floor, this position is maintained for five seconds, and the starting position is taken at the exit.
- The starting position is the same as in the previous exercise. While breathing, bend your knees and do a movement that simulates cycling (three times 30 seconds, 5 seconds apart).
- Lying on his back, his legs are bent at the knees, straight arms extend across the body. While breathing, lift the pelvis off the floor (with emphasis on the scapular region of the back) to allow the stomach to align with the knees. The position is held for 5-10 seconds and the starting position is slowly taken at the exit.
- Lying on his back, knees bent, arms behind his head, elbows to the sides. Left - The elbow of the left hand extends to the right knee. Breathing - starting position. Breathing - the elbow of the right hand extends to the left knee. Breathing - starting position.
Abdominal weight loss exercises
Simple but effective standing weight loss exercises - traditional squats and bends.
- Stand up straight, feet together, hands on your hips. Keep your back and shoulders as straight as possible, squat without lifting your ankles. The lower the squat, the more the abdominal muscles tense during stretching. If you have difficulty, you can do this by holding your hand, for example, behind a chair.
- Stand up straight, feet shoulder-width apart, hands on your back or behind your head. Breathe - lean forward, breathe - straighten, breathe - lean back, breathe - straighten.
- Stand up straight, keep your feet shoulder-width apart, and raise your arms. Breathe (1-2-3) - a springy forward bend with the toes touching the foot or ground. In score 4 (exhalation) - take the starting position.
- Stand up straight, feet shoulder-width apart, hands on your hips. Tighten your abdominal muscles, then relax (without interrupting your breathing). The exercise is repeated 10-15 times.
Sedentary Weight Loss Exercises
You need to keep your back and shoulders straight while doing abdominal relaxation exercises while sitting. This increases the load on the abdominal muscles.
- Sit on the floor, legs straight, arms slightly back. Keep your straight legs together, lift them off the ground, and "pull" the circles in the air with both feet - three times to the left and the same amount to the right. Repeat the exercises 3-4 times at short intervals.
- Sit on the floor, legs straight, arms straight. Alternatively, lift the hips and tense the abdominal muscles, moving back and forth (one meter). Repeat the exercise 5-6 times.
- Sit on the floor, legs straight, arms slightly back in the support position. Keep your legs straight together, lean back slightly and lift in turn. The exercise is repeated 10 times in three sets.
Abdominal weight loss exercises for men
All of the above exercises for thinning the abdomen can be done by men with the same success as women, but the number of repetitions should be increased (up to 20-25 times). But increasing load exercises:
- Lie on the floor, legs straight, arms straight across the body. While breathing, lift your straight legs up (do not lift your head and shoulders! ) And hold this position for 10 seconds. On exhalation - hold the original position. It should be gradually increased as you lift your legs while exercising.
- Sit on the floor, legs straight, arms slightly back in the support position. Keep your legs straight together; lean back slightly, lift your legs off the ground, bend at the knees, and press against your chest. Then straighten your legs and lower them to the ground.
- The starting position is similar to the previous exercise, but the legs are raised, bent and pressed to the chest in turn - separately to the right and left.
Abdominal weight loss exercises for men involve the active use of a horizontal bar. The simplest of these is to hang on to the straightened arms, then as you breathe in, bend your knees and slowly straighten by lifting them parallel to the ground (or ground). On exhalation - return to a smooth starting position.
Bodyflex exercises to lose weight
Bodyflex exercises for weight loss in the abdomen are believed to be aimed at "saturating the body with oxygen" obtained by temporary breathing. In this case, breathing exercises are combined with isotonic and isometric movements, ie the tension of static and strength muscles without moving the body parts involved in the exercise.
Breathing exercises to weaken the abdomen using the bodyflex method
According to the Bodyflex technique, you first need to breathe all the air in your lungs - turn your lips into a "tube". Then take a quick, tight breath through the nose (breathing should be noisy) - to fill the lungs. After that, you need to lift your head and breathe all the air with all your might - but this time with a wide mouth. But now he should hold his breath completely, put his head on his chest and pull on his stomach as much as possible (8-10 seconds). The last step is to relax your abdominal muscles and breathe normally. All bodyflex exercises to thin the abdomen are performed during the breathing (and drawing inside the abdomen) phase.
Starting position: kneel, stand on the floor with the palms of your arms bent. The back is straight, the head is raised. One breath is traded (as described above) and you need to bend your head and bend your back as much as possible while drawing on your abdomen while holding your breath. This pose is held for 8-10 seconds. This is followed by exhalation and emptying of the back and abdomen. The exercise is repeated three times at intervals of 15-20 seconds.
Here is another exercise, for which you need to lie on your back, stretch your legs a little less than shoulder width apart and bend them at the knees (legs completely on the ground), stretch along your body. Then, take a deep breath (as shown above) and inhale. While holding your breath, you should do: raise your arms and lift your head off the ground (throwing back), shoulders and back, lifting them as high as possible; return to a lying position and repeat the movement by touching the floor behind your head. After the second lift, smoothly return to the original position and breathe, relax the culture. This exercise is repeated three times at intervals of half a minute.
Finally, abdominal weight loss exercise. Lie on your back, legs straight together, arms bent at the elbows (palms down) under the thighs. After the completed breathing exercise - while holding the breath and pulling the abdomen back - straight legs are lifted slightly off the ground (toes stretch, head and shoulders remain motionless) and a quick wide "scissors" are made by changing the position of the legs (above or below the other). The movements are performed in eight to ten counts. The legs are lowered and the breath is taken. Repeat - 3-4 times at intervals of 20 seconds.
Although most breathing exercises, including breathing exercises to weaken the abdomen, are beneficial, the bodyflex system is thought to be potentially dangerous because breathing causes high blood pressure and heart rhythm disturbances.
There is another respiratory training system (again with physical activity) to reduce the formation of fat in the hips and abdomen - oxide. True, there is no need to hold your breath. In general, oxide is a modified version of the American body flexion, complete with abdominal breathing. There is nothing new here, because diaphragmatic breathing (east, lower or abdominal breathing) has long been practiced by yoga, which has special pranayama techniques.
Abdominal Weight Loss Yoga Exercises
Abdominal breathing is used both to increase the supply of oxygen to the bloodstream and to strengthen the muscles in the lower abdomen. This is the svadhisthana chakra in Ayurveda, which is responsible for human inviolability and general vitality.
The most accessible technique for performing yoga breathing exercises to weaken the abdomen looks like this: you should place one hand on your chest and the other on your abdomen, take a deep breath through your nose and raise your palms (along with the abdominal wall). In this case, the palm extending to the chest should remain motionless. Exhalation is also done through the nose and should be longer and quieter than breathing. When you breathe in, you need to "press" the abdominal wall against the spine, so that the palms of the stomach fall back to their previous position.
Now let's talk about the simplest yoga exercises to lose weight.
Bhujangasaga - Cobra Pose
Lie on your stomach, legs straight, knees and feet pressed together, fingers stretched; arms bent at the elbows, stretching along the chest, palms forward. While breathing - with your palms stressed, slowly and gradually raise your body to the height of the arms straightened on the support. In this position, the back is bent, the sternum 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 is bent backwards. Adjust the pose for half a minute (with a 5 second breath), then bend your arms at the elbows and lower yourself to the starting position as you breathe. Repeat the exercise three times.
Ardha Navasana - Half Boat Pose
Sit on the floor, knees bent, arms down across the chest. Round the back, press the lower back firmly to the floor, keeping the shoulders and back weighted. Then straighten your legs and lift them 25-30 cm above the ground, extending your arms towards your legs. The legs, abdomen and lower back are tense, breathing is equal. Hold this position for 15-20 seconds.
Dhanurasana - summer pose
An effective exercise to lose weight in the lower abdomen, as well as to strengthen the spine (reminiscent of the "frog" exercise, familiar since childhood).
Lie on your stomach, bend your legs at the knees, lift and hold your ankles with your hands. While breathing, bend your back and lift both legs, pulling your hands to your waist. Hold your breath for 5 seconds, release your hands while exhaling, and gently lower your feet to the ground. The number of repetitions of the asana is three to four times.
Halasana - Plow Pose (simplified version)
Lie on your back - visit the wall (about half a meter away), legs straight, arms straight across the body. While breathing, lift your legs straight up, bend your arms, and place your hands on your thighs, holding your body. On exhalation - throw straight legs behind your head, touch your feet to the wall. Stay in the asana for 10 seconds, take a deep breath. On exhalation - bend slowly, when your back is firmly on the ground - slowly lower your legs. This abdominal yoga practice is good not only for belly fat, but also for the Buddha.
The body is a "burden" that a person always "carries" with him. And it takes effort and perseverance to lighten this burden. Only they will help you to do exercises to lose weight in the abdomen in a systematic way and thus lose extra weight.