In the human body, the main "deposits" of fat are concentrated in the subcutaneous tissue and in the abdominal cavity and its walls, that is, in the stomach. Under normal circumstances, in adults, fat accumulates due to an increase in the size of available fat cells (adipocytes). But with the excess amount of fat in the cell, the process of reproduction begins, which leads to an increase in the number of fat cells multiplied. They begin to accumulate, including between the organs of the abdominal cavity (visceral fat), as well as in the lower and upper 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 walrus and seals, the thickness of subcutaneous fat is 5-10 cm). Will slimming exercises help "get rid" of excess fat?
Effective Stomach Slimming Exercises
Basically, exercise to lose weight fast - without a proper balanced nutrition system - will not give the desired effect. Because adipose tissue is not just an extra "warehouse" of pounds. It actively maintains its presence in the body with specially produced peptide hormone leptin, which performs the function of "control and audit" in the energy metabolism system.
But not all of them are hopeless. Triglycerides are synthesized in adipose cells, which are made up of adipose tissue. When triglycerides are broken down, the body receives energy, and the more energy is released, the more triglycerides are broken down. That is, exercise to lose weight in the abdomen is a very increased physical activity, where there is an increase in fat intake. The main thing is that morning exercise to slim the stomach is not accompanied by breakfast, lunch and dinner, which in their calorie content will exceed the energy expended for its implementation. . .
Therefore, home exercises for weight loss, according to weight loss experts, should be done at least three times a week. Since the beginning of the class, each exercise is done 8-10 times, and once a person is involved in this business, all exercises to lose weight on the stomach at home must be done at least 20-25 times each.
A set of standard exercises for weight loss in the abdomen includes doing exercises in various positions - standing, sitting and lying down. The following exercises are performed while lying down:
- Lying on the back, legs and arms straight, arms extended along the body. Without bringing your shoulders forward, while inhaling, lift your back off the floor, lift your arms straight along your legs, sit and lean forward, trying to reach your toes with your hands. While exhaling, return smoothly to the position again.
- Lying on your back, your legs are bent at the knees, while the feet are almost shoulder-width apart. Hands are placed behind the head, fingers "locked", elbows to the side. Breath - head, shoulders and shoulder blades out of the floor (chin should not press on the chest), tense abdominal muscles. In this position, linger for 5-10 seconds. Exhale - again take a lying position.
- Lying on the back, legs and arms straight, arms extended along the body. The straight leg during inhalation is raised by 30 degrees in relation to the floor area, this position is held for five seconds, at the exit the initial position is taken.
- Starting position is the same as in the previous exercise. While inhaling, bend your knees and perform simulated cycling movements (30 seconds three times, with a 5 second break).
- Lying on his back, legs bent at the knees, arms straight along the body. While inhaling, lift the pelvis off the floor (with emphasis on the scapular area of the back) until the abdomen is aligned with the knees. The position is maintained for 5-10 seconds and the initial position is slowly taken at the exit.
- Lying on his back, legs bent at knees, arms behind head, elbows to side. Inhale - the left elbow is extended towards the right knee. Exhale - starting position. Inhale - the elbow of the right hand extends to the left knee. Exhale - starting position.
Standing slimming exercises
Simple but effective standing slimming abdominal exercises - traditional squats and bends.
- Stand up straight, feet together, hands at waist. Keep your back and shoulders as straight as possible, squat without lifting your heels off the floor. The lower the squat, the more tense the abdominal muscles tense during elongation. If you are having difficulty, you can do this exercise while holding your hand, for example, at the back of the chair.
- Stand upright, feet shoulder-width apart, hands at the waist or behind the head. Inhale - lean forward, exhale - straighten, inhale - bend backwards, exhale - straighten.
- Stand up straight, feet shoulder-width apart, arms up. Inhale (at the expense of 1-2-3) - bend forward with the fingers touching the feet or floor. On account 4 (exhale) - take the starting position.
- Stand up straight, feet shoulder-width apart, hands at waist. Tighten the abdominal muscles vigorously, then (without holding your breath) relax the muscles. The exercise is repeated 10-15 times.
Sitting Belly Slimming Exercise
When doing abdominal slimming exercises while sitting, you need to keep your back and shoulders straight. This increases the load on the abdominal muscles.
- Sitting on the floor, legs straight, arms placed slightly in a support position. Keep the legs straight together, lift off the floor and "draw" a circle in the air with both feet - three times to the left and the same amount on the right. Repeat the exercise 3-4 times with a short pause.
- Sit on the floor, legs straight, arms straight forward. Alternately lift the back and tighten the abdominal muscles, moving forward and backward (one meter). Repeat the exercise 5-6 times.
- Sitting on the floor, legs straight, arms placed slightly in a support position. Keep legs straight together, lean slightly, lift alternately from the floor. The exercise is repeated in three sets of 10 times.
Stomach Slimming Exercises for Men
All of the above exercises for slimming 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 training with increased load:
- Lying on the floor, legs straight, arms straight along the body. While inhaling, lift the legs straight up (do not lift the head and shoulders! ) And hold in this position for 10 seconds. While exhaling - take the original position. As you exercise, the time you hold the raised leg should increase gradually.
- Sitting on the floor, legs straight, arms placed slightly in a support position. Keep legs straight together; lean slightly, lift the legs off the floor, bend at the knees and press to the chest. Then straighten your legs and lower them to the floor.
- The starting position is similar to the previous exercise, but the legs are lifted, bent and pressed to the chest alternately - right and left separately.
Abdominal slimming exercises for men involve the active use of horizontal bars. The simplest is: hang the hands straightened, then while inhaling, bend the knees and slowly straighten, while lifting them parallel to the floor (or ground). While exhaling - return smoothly to the starting position.
Bodyflex exercises to lose belly weight
A popular breathing exercise complex for slimming - bodyflex, developed over 20 years ago by American Greer Childers.
It is believed that bodyflex exercises to lose abdominal weight aim to "saturate the body with oxygen", which is achieved by holding one's breath temporarily. At the same time, breathing exercises are combined with isotonic and isometric exercises, i. e. static muscle tension and force without moving the body parts involved in the exercise.
Breathing exercises to slim the abdomen using bodyflex method
According to bodyflex techniques, you first need to exhale air from your lungs - through the mouth, making your lips "tubes". Then a quick and strong breath is taken through the nose (breath should be noisy) - to fill the lungs with capacity. After that, by lifting your head, you have to exhale with all your might - but this time through a wide open mouth. But now you have to hold your breath completely, tilt your head to your chest and pull your stomach as much as possible (for 8-10 seconds). The last step is to relax your abdominal muscles and breathe normally. All bodyflex exercises to slim the abdomen are done only at the level of shortness of breath (and pulling in the abdomen).
Starting position: kneel, bend over and rest on the floor with the palms straight. The back is straight, the head is raised. Breathing exercises are done (as described above) and while holding your breath and pulling at your stomach, you should tilt your head and bend your back as much as possible. This pose is held for 8-10 seconds. This is followed by breathing and relaxation of the back and abdomen. The exercise is repeated three times at intervals of 15-20 seconds.
Here is another exercise, in which you need to lie on your back, stretch your legs slightly less than shoulder-width apart and bend at the knees (feet completely on the floor), arms extended along the body. Next, do breathing exercises (as described above) and pull the abdomen. While holding your breath, you should: lift your hands up and tear your head off the floor (throw it backwards), shoulders and back, lift it as high as possible; return to supine position and, touching the back of the head to the floor, repeat the movement. After the second lifting, return smoothly to repositioning and inhale, relieving the abdomen. This exercise is repeated three times at half-minute intervals.
Finally, lower abdominal slimming exercise. Lying on the floor on the floor, legs straight together, arms bent at the elbows (palms down) placed under the back. After breathing exercises are completed - while holding the breath and abdomen are pulled - straight legs are slightly raised on the floor (toes are extended, head and shoulders remain motionless) and "scissors" of wide swings are quickly made, changing foot position (above or belowothers). Movements are made in eight to ten charges. The legs are lowered and the breath is drawn. Repetition - 3-4 times with a pause of 20 seconds.
While most breathing exercises, including breathing exercises to slim the abdomen, are beneficial, the bodyflex system is potentially unsafe, as shortness of breath causes high blood pressure and heart rhythm disorders.
There is another system of breathing exercises (again combined with physical activity) to reduce fat storage in the hips and abdomen - oxidize. True, you do not have to hold your breath here. In general, oxysize is a modified version of the American body, coupled with abdominal breathing. There is nothing new here, as diaphragmatic breathing (eastern, lower or abdominal breathing) has long been practiced by yoga, which has a special pranayama technique.
Belly Slimming Yoga Exercises
Abdominal breathing is used to increase the supply of oxygen to the blood and to strengthen the muscles in the lower abdomen. This is the svadhisthana chakra, which in Ayurveda is considered responsible for human immunity and overall vitality.
The most accessible technique for doing yoga breathing exercises to slim the stomach looks like this: you have to put one palm on your chest and the other on your stomach, take a deep breath through your nose, inflate your stomach until your palms go up(along with the abdominal wall). In this case, the palms located on the chest must not move. Breathing is also done through the nose, and should be longer and calmer than inhalation. As you exhale, the abdominal wall should be “pressed” into the spine, as a result of which the palms of the abdomen fall back into position.
Now let's do the easiest yoga exercises to lose belly weight.
Bhujangasaga - Cobra Pose
Lying on the floor on your stomach, legs straight, knees and feet pressed together, toes extended; arms bent at elbows, lying along chest, palms forward. While inhaling - press with the palm of your hand, slowly and gently lift the body to the height of your arms straightened on the support. In this case, the back is bent, the sternum is pulled forward and up, the shoulders are pulled back and down, the elbows are pressed to the lateral surface of the chest, and the head is tilted backwards. Correct the pose for half a minute (hold your breath for 5 seconds), and then bend your arms at the elbows and, as you exhale, lower slowly to the starting position. Repeat the exercise three times.
Ardha Navasana - Pose Half Boat
Sit on the floor, knees bent, arms down along chest. Round the back, press the lower lumbar region tightly to the floor, shoulders and the back of the back remains heavy. Then straighten your legs and lift 25-30 cm above the floor. Extend your arms towards your legs. Legs, abdomen and lower back tense, breathing is even. Hold this position for 15-20 seconds.
Dhanurasana - bow pose
An effective exercise to lose weight in the lower abdomen, as well as to strengthen the spine (reminiscent of "frog" exercises commonly done since childhood).
Lie on the floor on your stomach, bend your legs at the knees, lift and take the ankles with your hands. While inhaling, bend your back and lift both legs, pulling with your hands backwards. Hold your breath for 5 seconds, while exhaling, release your hands and slowly lower your legs to the floor. The number of asana repetitions is three to four times.
Halasana - Plow Pose (short version)
Lie on your back - head to the wall (at a distance of about half a meter), legs straight, arms straight along the body. While inhaling, lift your legs straight up, bend your arms and place your hands on your hips, holding your body. While exhaling - throw your feet straight behind your head, touch your feet to the wall. Stay in the asana for 10 seconds, take a deep breath. While exhaling - slowly bend, when your back is firmly on the floor - lower your legs slowly. This abdominal slimming yoga exercise is good for not only belly fat but also thighs.
The body is the "burden" that a person always "carries" with him. And it takes effort and perseverance to lighten this load. Only those who can exercise systematically to lose weight in the abdomen and in this way to part with extra weight.