The problem of fat in the waist area worries many, so the question "how to properly pump abs at home to get rid of the stomach and sides?"The concern of most girls, because not every woman has the opportunity to go to the gym.For this reason, today we will look at effective exercises for lower and upper abs that you can do at home.
The abdominal area is a problem area for the majority of girls and women around the world.Even thin girls can develop a small stomach if they stop eating right and start skipping exercises in the fitness club.What can we say about the filling?Their stomachs must always be under attention.
If you want to prepare your body for the summer or a trip to the beach and get rid of the annoying stomach with abdominal exercises, then we will tell you how to do this as quickly and efficiently as possible.Let's figure out how to pump abs to lose belly fat and is it possible to get rid of the stomach by pumping abs?
How many times do you need to pump your abs to lose belly fat?
It is advisable to do abdominal exercises every day, but if you find it too difficult, then at least once every two days.The number of classes per week must be at least four.There is no need to immediately throw yourself into the swimming pool and exhaust yourself with dozens of approaches and hundreds of repetitions of each exercise.Start small.
To start, 5-10 repetitions per set and 30 repetitions in total will be enough.In the future, increase the number to 50. How much you need to pump your abs to get rid of your stomach depends on many factors, including diet and individual characteristics of the body.
During the exercise, focus on your sensations and well-being.You should feel your muscles tighten.If you don't feel it, chances are you're doing something wrong.
To see results as quickly as possible, do the exercises twice a day - morning and evening.
Rules for abdominal exercises
It is possible to pump up your abs at home and in the gym.Motivation and focus on results will definitely do the trick.And in combination with several diets, you will definitely achieve what you want in the shortest possible time.
How to eat during training to get rid of fat from the stomach and sides?
Many girls are interested in "If you pump your abs, will the belly fat go away?", No doubt!In combination with proper nutrition and regular exercise, the results will not keep you waiting and soon you will see that your stomach and sides will start to shrink.However, it is important to remember: Abdominal training is not an excuse to eat uncontrolled sweets.Agree, little benefit will come from training if you destroy the results achieved by yourself.
In order for your training to give more results, you must eat properly and in a balanced way, but you should not starve yourself or go on a diet that only includes a few apples in your diet every day.Try to increase your protein intake and decrease your fat and carbohydrate intake.
To get rid of fat specifically, you need to give your body cardio exercises (walking, cycling) to spend as much energy as possible and burn fat because of this.
If abdominal exercises for the stronger and weaker sex are the same, then the goals are different.Sculpted abs look attractive on men, but six pack abs for a girl is too much and many will agree with this, but two vertical stripes look pretty good.And a dry body with absolutely no fat can pose a danger to the fair half of humanity.Because of this, the balance of fat in the body will be disturbed, which involves problems with reproductive function.So in all you need to know when to stop.
How to pump abs correctly and quickly at home to get rid of fat from the stomach and sides
Before class starts
It is necessary to observe simple rules for training to be fruitful:
- All exercises performed lying down must be performed on a hard and flat surface, roughly, on the floor.If the floor seems too hard, place a fitness mat on the floor;
- Fresh air must be supplied to the room;Damage will not only cause discomfort when breathing, but will also increase the load on the heart;
- Stock clean drinking water without carbon or special drinks that increase metabolism.
- It is necessary to maintain a three-hour interval between meals and the last exercise;
- Before you start doing abdominal exercises, you need to do a short general warm-up to warm up the muscles;
- Abdominal muscles can recover quickly, so don't take long breaks between exercises;
- Only regular practice will bring results.
Effective abdominal exercises that will help you quickly remove your stomach and sides at home
How to pump your lower abdominal muscles at home?
To pump the lower abs, exercises such as raising the body from the floor at 45 degrees and raising and lowering the legs are most often used.The correct execution of this exercise will help girls to properly pump their lower abs at home.
Raise the body from the floor 45 degrees
Execution: Lie on your back, bend your knees, without lifting your feet from the floor.Raise your body, stretch your arms and forward as much as possible.Keep your abdominal muscles as tight as possible.Start with 20-30 repetitions, then gradually increase to the maximum possible number for you.
Raise and lower legs
Execution: Lie on your back, legs straight, arms along your body.Raise your legs at a 90-degree angle to the floor.Lower your legs back as low as possible, but until your lower back touches the floor.Do 15-25 repetitions.
Universal exercise for upper abs
"How to properly pump abs to get rid of belly fat, what exercise to choose?"- This question attracts many beginners;The exercises below will help not only pump the upper abs, but also keep the entire abdominal area.
Raise the pelvis
Execution: Lie on your back, lift your legs and bend your knees, put your arms along your body.Lifting your pelvis off the floor, pull your knees toward your chest.Return your legs to the starting position.Make sure your shoulders don't leave the floor.Do 20-30 repetitions.
Crunches
This exercise is a "classic" among abdominal exercises.It works to pump the upper abdomen.
Execution: Lie on your back, bend your legs.Raise your body, reaching your elbows to your knees.Right elbow to left knee and vice versa.
One of the twist options is a straight touch.
Execution: Stand next to a wall, perpendicular to it.Bend your knees and place your feet against the wall.Raise your legs so that your shoulder blades lift off the floor and your lower back is pressed firmly into the floor.
Callanetics Twists -1/100
This exercise differs from regular twisting because it is done statically.
Execution: The same as a normal touch, but with the only difference - when you reach your elbows to your knees, you need to fix your body position for 100 seconds.We count to one hundred and return to the starting position.We stretched in the other direction, set the position, and again counted to one hundred.Do the exercise several times.
During twisting exercises, it is important to remember that the lower back should not be lifted from the floor and the neck muscles should be relaxed.
"Plank" is the best exercise to get rid of fat in the stomach and sides
An excellent exercise that not only involves all the abdominal muscles, but also involves the muscles of the whole body.This exercise is completely static.Moreover, the longer you stay still, the better.In terms of effectiveness, it is not inferior to dynamic training.There are many options for doing plank exercises.
Execution: You need to take a lying position almost like a push-up.Only the emphasis should not be on the palm, but on the entire forearm.Look straight ahead.You need to stand up straight, so that you can draw a straight line from your head to your heels.Hold this position for 30 seconds to start, then gradually increase the time to 5 minutes.
Do not be lazy and do all these exercises every day, because they will not take much of your time, no more than 20 minutes.And this, you see, is not a big price to pay for the beautiful flat stomach you will get.
How to lose belly fat in a week of exercise without danger
It is easier for regular visitors to the fitness center to lose weight.But the dilemma of getting rid of fat on the stomach and sides can be solved at home.
Basic exercises include spinning the hoop and working the abdominal muscles.
The rotation of the hula hoop will prepare the abdominal muscles for exercise, the blood circulation will be activated in them and the metabolism will be optimized.This exercise can be easily combined with watching TV.For beginners, it is better to take light hoops, and over time, make them heavier.Set your feet to the same width as your shoulders, and rotate clockwise.Practice with a loop for 20 minutes.It will be more fun to learn with music.
Then you should proceed to the press complex.You need to do exercises to lose weight in the stomach and sides: 15-30 repetitions in three sets with a minimum.
Effective exercises to lose weight in the stomach and sides:
- Leaning.Stand with your arms at your sides and your legs steady.We tilt our bodies parallel to the floor, stretch towards our left leg, and pull our arms in the opposite direction.Then we bend back to the right (the side looks pinched) and return to the belt.Repeat in the other direction.The result is a kind of diagonal tilt.
- Body rotation.From the previous position, we turn the body to the left and right.The body below the waist remains motionless.
- Sideboard.Lie on your side, leaning on your arms.Raise your body and straighten it like a string.Hold for as long as you can (optimally 2 minutes).Roll and repeat.
- Scissors.Lying on the floor, lift your legs off the floor and cross them at an accelerated pace.
- Bicycle.Continue to lie down, bend your legs and stretch the knee towards the opposite elbow, do it for the other side.
- Side bends.Take a bottle of water in your hand (if you have one, a dumbbell) and lean to the side.Repeat for the other hand.
- Folding knife.Lying on your back, the body is fully extended like a string (stretch arms above your head).Raise all limbs at the same time.Try touching your toes with your fingers.
- Side effects.The starting position is the same, place your hands behind your head.Place your bent legs at right angles alternately in opposite directions.
Properly selected physical exercises are a guarantee of beautiful and tightened skin.In addition, the process of losing weight will be noticeable, and by exercising in the fresh air, you will receive a charge of positive emotions.
Sometimes a situation arises that it is necessary to get rid of the stomach within seven days, and such a problem can be eliminated.Even in a week, if you really want, you can put yourself in order.In this situation, one must not forget that seven days is too short.Based on the deadline, you should act comprehensively, the component of which is an effective exercise to lose weight in a week.
During exercise, the body heats up, more heat and oxygen enter fat deposits, which destroy them.In the process of exercising, you can get rid of not only fat, but also become younger in appearance.You can do this exercise for weight loss in a week at home.
You need to start the lesson with a small warm-up: run in place (2 minutes) 10 bends forward and left and right.jumping in place (1 minute)
Main parts of the training:
- Using the abdominal muscles.To do this, lie on the floor, bend your knees, and place your hands behind your head.Do body lifts.It is better to start with 10 lifts, and gradually add 1-2 lifts.
- This exercise should be done on your side, so raise your leg as high as possible and do it for a few seconds.It is better to start with 5 times on each leg.
- The following exercises will help tighten your lower abdomen;To do this, you should lie on the floor, put your hands under your back, and at the same time raise both legs.You need to do this exercise about 10 times, increasing the load over time.
At the end of the workout at home, do some stretching and take a contrast shower.
In order for the weight loss process to bring more productive results, you need to follow a few more tips:
- It is better to train in the morning and evening, and exercise should be done on an empty stomach, and after exercising, you should not eat for about an hour.
- It is impossible to get rid of fat deposits in a short time without following a diet.Therefore, you need to limit yourself, at least from sweets and fatty foods.
- Once a week it is advised to have a fasting day, and you can use apples, kefir, and buckwheat.Such a day will add more energy to the body and get rid of unnecessary substances.
- If a woman is 35-45 years old.Here you need to take a more careful approach, because it is better to use exercises in the pool and follow a diet.But when dieting, it is important not to rely on food restrictions.
- If you don't want to do exercise at all, then walking will help.You have to walk a lot, work or study.So give up transport and use only your feet as means of transport.
- If excess weight is gained during pregnancy, then it is impossible to lose it in a week, and you do not need to torture yourself.In such a situation, you should stick to a healthy diet, exercise as much as you can, and everything will go away on its own.