The most effective exercise for losing weight on the abdomen

Everyone has probably heard of body fat occurring in any person, regardless of gender and age, but it is important to understand that this is a serious threat to the body, which should not be ignored. The seriousness of the phenomenon is evidenced by the fact that in medicine there is even a separate direction that overcomes this problem - morphomedicine. Scientists around the world are researching the causes of obesity and developing effective sets of exercises to fight it. In this article, we will look at the causes of body fat deposits, as well as the simple daily exercises needed for a healthy and beautiful body.

Reasons for the appearance of fat

Since the topic has already been sufficiently studied and even has its own medical terminology, we will consider the main factors of the appearance of fat in the waist area:

1. Overeating- The first and most basic reason why your body stops responding. First, if you are constantly overeating, the person is threatened with stomach distension and she has to eat more food again: this turns into a vicious circle. Secondly, systematic overeating in the blood of women increases the level of the hormone cortisone, which slows down the processing of fats and carbohydrates.
2. Women can be let down by the hormone adrenaline- With its sudden increase, a huge amount of insulin enters the body, which in turn ensures the metabolism of carbohydrates and participates in the creation of fat. Insulin synthesizes glycogen, actually contributing to the creation of glucose stores in the liver. However, increased production does not allow the breakdown of internal fat stores.

3. Excess trans fat, contained in margarine, buns and all kinds of fast food, is deposited on the stomach in fatty folds. This is the most dangerous type of fat - even the most natural slender figure will be spoiled if you consume this unhealthy food in large quantities.
4. Men should not abuse beer., after all, it has long been no secret that this is what disrupts the work of the hormone testosterone. This characteristic male hormone effectively fights the accumulation of excess fat (if not controlled).

Did you know?It has long been proven that rapid weight gain after stopping taking nicotine is a myth. Smoking speeds up your metabolism, but not to the point that obesity occurs after you quit.

Why visceral fat is dangerous

Visceral fat is more than the accumulation of fat deposits on the hips and abdomen. It is a fat that covers the internal organs disrupting their function. Blood and lymph cease to circulate in sufficient quantities, the flow of oxygen slows down, which leads to serious consequences for the body:

1. The person begins to break down in the respiratory system (difficulty breathing appears), feels increased fatigue.
2. There are problems with the lungs, liver, gastrointestinal tract and heart muscles.
3. There is a risk of diabetes as well as cancer.
4. Disorders of the hormonal system. As a result, it is impossible for women to conceive and give birth to a child.

Contrary to the popular belief that only genetics control our body, science proves the opposite. The body can be bigger or thinner, but its health depends on our lifestyle. Physical activity and proper nutrition, which are often talked about on television and on the Internet, have not really lost their significance to this day.

Exercise efficiency rules

Don’t neglect exercise, but if you’ve already gained significant body fat, then an effective set of weight loss exercises specifically chosen by doctors will help. To make these simple exercises more effective, you need to do them regularly, as well as to the limits of your capabilities - the muscles should be tense as much as possible.

In addition to physical activity, proper motivation is also necessary, ie a positive attitude. If you have a goal and are willing to move towards it despite your own difficulties or the reactions of others, then do all the exercises with a smile and in a good mood.

At the same time, remember that the result will have to wait a while. It is possible to lose weight in a week, but it is unlikely that it will be your ideal right away.

Did you know?People who have lost weight sleep much better. In turn, healthy sleep promotes efficient fat burning.

Finally, proper nutrition should be your companion for a long time, and better if it is forever. Give up unhealthy foods like fast food, don’t accumulate harmful trans fats in your body, eat more vegetables and fruits. If out of habit you will find it difficult to put together a diet with 80% real food, make it at least 50%: when that habit is created, increase this value.

Weight loss exercises for beginners

Whatever part of the body your efforts are focused on, any training is based on three principles: first warm-up, then training itself and finally, cooling - the final part. The whole set of exercises is performed according to the scheme "from top to bottom" and ends with stretching. When you are just starting to get into the rhythm of training, it is important not to meet the standard, but to achieve body preparation.

So for the first few sessions, just exercise as much as you can until muscle tingling occurs. Then you need to take a break from breathing exercises and move on to the next exercise. Over time, your body will get used to it and 20 reps will no longer be difficult for you.

At home

You don’t have to spend money on fitness centers to lose weight. Today we will look at what exercises should be done to achieve the maximum and fast effect.

"Bicycle"

This exercise is a combination of static and dynamic loads. Proper performance guarantees pumping of the middle part of the press, as well as additional tension in the muscles of the hips, spine and lower back.The simplest or basic way to make a "bike" is as follows:

• lie on your back, arms behind your head, lower back firmly pressed to the floor, legs bent at the knees and standing on the floor;
• now you need to tear your legs off the floor, working with the abdominal muscles, and lift them (without bending the knees);
• then the upper body detaches from the floor, and your task is to reach the right knee with the left elbow, hold for a few seconds, and then change sides.

It is recommended to do three sets of ten repetitions, with small breaks between sets - no more than 30 seconds. Your task is to work the muscles slowly and with quality.

Among the possible mistakes during exercise, the most common and most dangerous is pulling the neck to the knees, instead of working the body.

Bitan!Do not lock your hands together, otherwise you will increase the load on the neck and cause yourself pain in the cervical spine.

And don't forget that in this exercise we are not swinging our legs, but our abs - you should not transfer the main load on them.

Twisting

The exercise is done as follows:

• starting position - lying down, hands behind head. The loin is close to the floor, the legs are bent at the knees, and the feet are also firmly pressed to the floor;
• as we exhale, we hold our breath, then raise our head and shoulders, as if pulling them by the stomach;
• we stay in this position for a few seconds and then return to the starting position.

You should not try to improve the exercise and twist the body during the performance: this way you can accidentally move the intervertebral discs.

Diagonal crushing ball

Such an exercise immediately covers the entire muscle complex: the inner side of the thigh, the lower part of the press and the oblique muscles of the abdomen.

It is performed in a standing position:

• hold a ball or other weighting material, arms raised above the right shoulder, and left leg bent at the knee, making a right angle to the floor;
• exhaling, lower your arms with the ball obliquely, to your left thigh, while inhaling, return them to their original position;
• keep your back straight and also keep your balance, for which the named muscles will be used;
• after a short break (30-40 seconds) repeat the exercise on the right leg.

"Bridge"

By performing the bridge you are forcing all the abdominal muscles to work, providing yourself with beautiful abs and a pronounced waist. There are several options for this exercise, they are quite simple. Consider the main:

1. Gradually:lying on the floor, straighten your arms along your body and bend your legs at the knees and place them shoulder-width apart. Then raise your hips as high as you can. Hold for a few seconds, then slowly lower yourself. The exercise must be repeated at least 30 times.

2. Narrow:lie on the floor together with your feet. By tensing the gluteal muscles, lift the pelvis upwards. The main thing is to make sure that your legs do not separate.
3. One leg:starting position as in a gradual bridge. Then the right knee is pulled to the chest and tightened in this position. Now you have to tighten the hips of both legs, forcing the buttocks and abs to work. Lock in the highest possible position for 2-3 seconds and lower yourself slightly. 20 sets for each leg are recommended.

Board

The board refers to exercises for static loads. In fact, this stand is on the hands, but at the same time it is necessary to maintain the tension of the abdominal muscles and buttocks. Your task is to last in the correct position for as long as possible.

Bitan!First make sure you get into the position properly, and only then practice for a while. Otherwise, there is a risk of damage to the spine.

The correct board is done with outstretched arms. But for beginners, an option was invented on bent elbows and tightened in a lock to practice holding the body and finding balance. In this case 3-4 sets of 15 seconds with 30 second breaks are recommended. Further, the time gradually increases.

Performance:

• the elbows are below the shoulders, the legs are elongated and straight, the socks rest on the floor;
• the body should form a straight line, so do not raise the pelvis too high, but also do not lie down in the lower back;
• the hips, as it were, are pulled inwards, gathered, the shoulders are straightened, the head is looked down and straight, there is no need to twist it;
• the press is tense, the buttocks too;
• the weight is concentrated on the elbows and fingers, breathing is even - be careful this, because due to the concentration on the technique many do not notice how they hold their breath.

There is also a side bar, where you stand on one arm bent at the elbow and the other lies right next to the body. The legs are placed on top of each other or one leg slightly in front of the other. The principle is the same - the body should form a straight line, the pelvis is retracted, the muscles of the press and buttocks tense. It is important to ensure that the buttocks do not relax and pull the body backwards, disturbing the balance.

Finally, the heaviest board is on outstretched arms. It has both straight and side, the technique is the same as in the previous exercises, only the body weight this time is concentrated on the palms and socks.

"Vacuum"

This exercise has gained popularity relatively recently, but due to its high efficiency it already has fans around the world. The point is to create a kind of vacuum in the abdomen:

• stand upright, take in more air into your lungs, and then exhale by pulling in your abdomen as much as possible;
• if at the same time you have the feeling that the navel is stuck to the spine, then you are on the right track. Then you need to hold out for 10 seconds;
• you need to inhale the air after exercising slowly, through the nose, gradually relaxing the abdominal muscles.

Between sets (3-4 times), you need to breathe deeply several times. Of course, the vacuum is made on an empty stomach.

This workout is good for your transverse abdominal muscles by making your waist more pronounced and your abdomen flatter. As the static load is supplemented by proper breathing, the efficiency and benefits of the exercise increase.

Legs twisted

Also called "reverse twisting":

• the starting position is the same as with normal twisting;
• now on exhalation it is necessary to tear off not only the shoulder girdle from the floor, but also to lift the pelvis — that is, the legs and shoulders weigh against each other;
• freeze in this position for a few moments, then exhale and take up the starting position.

There is a permanent twist option:

• starting position - stand upright, legs together, arms straight and raised;
• then, as you exhale, lift one foot, while trying to reach the toes with your fingertips. At the same time, it is important to perform all actions slowly, do not bend your back, pay attention to straight arms and legs;
• lowering your leg, you can inhale calmly.

10 sets for each leg are recommended.

Japanese technique (use of towels)

The modern method of the Japanese doctor Fukutsuji helps not so much to deal with excess fat on the side, but to return the separated pelvic bones to the correct position, as well as to stretch the spine.

The method is based on the use of a rolled towel:

• the roller is placed below the back at the level of the navel of a person placed on a flat hard surface;
• at the same time the arms are stretched upwards, forming a straight line with the body, and the palms are turned downwards and placed with the little fingers towards each other;
• the legs are spread shoulder-width apart, the feet are arranged so that the toes can be pressed against each other;
• then you need to lie in this position for five minutes.

The Japanese technique already has a lot of positive reviews regarding the cessation of back pain and waist reduction. The method itself is based on the observation that with age, the pelvic bones and hypochondria in humans begin to "disintegrate, " and the intervertebral discs flatten out from constant stress and a decrease in collagen levels in the body. By tightening the bone apparatus, you are helping your body get in shape, because everything is interconnected. Combined with other exercises, the Japanese technique gives real results in just a week.

Respiratory

Proper breathing is the key to a constant and strong flow of oxygen to your body. This is why the muscles we strain to create an ideal figure work better. By spending half an hour a day on exercise and 15 minutes on breathing exercises, you will have a complex positive effect on your body.

Today, the most popular are body bending and jianfei gymnastics (which literally means "lose fat" from the Chinese).

Did you know?You can gain weight by eating fat-free foods. Healthy milk vitamins are poorly absorbed without fat. In addition, low-fat foods contain a lot of sugar.

Bodyflex is an American adaptation of yoga to the needs of those who are losing weight. The diaphragmatic respiratory system is suitable for any age and physical condition, lasts very little time (15 minutes a day) and not only improves waist size, but actively fights wrinkles and fat deposits on the hips.

The main nuances are:

• straighten your exhale through your mouth, as if squeezing out already unnecessary air;
• sharp, noisy inhalation through the nose of a tightly closed mouth. When the lungs are fully filled, it is necessary to remain in that state for at least a few seconds;
• a sharp exhalation of exhaust air through the mouth by squeezing out the diaphragm and stomach. You need to push the air abruptly and quickly;
• holding your breath (severe phase), when you need to stop breathing through your nose and mouth and start pulling your stomach in by leading it with your back and under your ribs;
• inhale through the nose. When your stomach is already "stuck" to your back and you can no longer do without air, just relax your muscles and relax, allowing the air to fill your lungs.

All bending exercises on the body are performed in a complex, in the following order.There are many more exercises for different muscle groups, such as "cat", "swallow", known to us from childhood, but due to improper breathing they lose half of their effectiveness.

Jianfei is advertised as a passive weight loss technique. Breathing exercises improve metabolism, oxygenate the body, stimulate general tone and relieve fatigue. There are several exercises in the complex: "wave", "frog" and "lotus". For example, the first reduces the feeling of hunger, which of course contributes to weight loss:

• lying on the floor, bend your legs so that your feet are flat on the floor surface;
• distribute the palms: one on the chest, the other on the abdomen;
• breathe slowly now;
• when inhaling the abdomen is retracted, and when exhaling you must try to inflate it.

If you feel dizzy, change your breathing rate or take a break.

Cardio training

Cardio is not in removing body fat, but in converting glycogen stores into energy for a healthy body. These workouts only work in combination with a proper diet, as losing weight is part of the body’s recovery after exercise, provided it lacks calories.

The most effective are crossfit, various aerobics, rope jumping, swimming.

Did you know?15 minutes of skipping rope will replace an entire hour of running.

At the gym

1. Teaching on the orbit path (ellipsoid).Correct position - legs slightly bent, arms at chest height, head looking straight. If you have chronic diseases of the cardiovascular system, be sure to consult a doctor before starting classes.
2. Exercise bike.Effective on thighs and hips, tightens buttocks. When you lean forward, you will work all the muscles, leaning backwards - just push your legs.
3. It swings on a static trainer.As you stand, grab the handle, leaning slightly toward your body. Place the leg with the emphasis on the stand, and the free one behind the roller. Inhale, return the thigh of the free leg, freeze for a few seconds and return smoothly to its original position.

Additional loads

1. Running / brisk walking.Running is not recommended for people with very heavy weight, because it puts too much stress on the spine and joints.
2. Free time.Play beach volleyball, play badminton, kick the ball in the stadium. All this will strengthen health and add endurance to the body.
3. Swimming.
4. Family cycling.These are some of the best family moments and health promotion.
5. Hiking up the stairs or uphill.Joint training of muscles and respiratory system.
6. Attending boxing classes.In addition to the general tone, such an event will give self-confidence.

Residents of cities whose bodies are weakened by constant stress and inactive work, poor ecology and unhealthy diet, absolutely have to take care of their health. Just 30 minutes of simple exercises a day can dramatically change your life, you just need to choose them properly and do them regularly.