In the human body, the most important fat deposits are concentrated in the subcutaneous tissue and in the abdominal cavity and its wall, ie. in the abdomen. In the normal state, fat accumulates in an adult by increasing the size of the existing fat cells (adipocytes). However, with an excess amount of fat in the cell, the process begins with their reproduction, leading to a manifold increase in the number of fat cells. 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 on the abdomen of obese people can reach a thickness of 10, 15 or even 20 cm (for comparison: in walruses and seals, the thickness of the subcutaneous fat is 5-10 cm). Will abdominal-slimming exercises help "shake" excess fat?
Effective training of the abdomen.
In principle, exercises for rapid weight loss in the abdomen - without a system of properly balanced nutrition - will not give the desired effect. Because adipose tissue is not just a "storehouse" of extra pounds. It actively maintains its presence in the body with a specially produced peptide hormone leptin, which performs the function of "control and revision" in the energy metabolism system.
But not everything is so hopeless. Triglycerides are synthesized in fat cells, of which adipose tissue mainly consists. When triglycerides are broken down, the body receives energy, and the more energy used, the more triglycerides are broken down. That is, exercises to lose weight in the abdomen is the very intensified physical activity where there is an increase in fat consumption. Most importantly, morning exercises for slimming stomachs are not accompanied by breakfast, lunch and dinner, which in their calorie content would exceed the energy spent on their implementation. . .
So, according to experts in weight loss, home exercises for abdominal weight loss should be performed at least three times a week. From the beginning of the lesson, each exercise is performed 8-10 times, and after a person is drawn into this business, all exercises to lose weight on the stomach at home must be performed at least 20-25 times each.
A standard set of exercises to lose weight in the abdomen includes performing exercises in different positions - standing, sitting and lying down. The following exercises are performed while lying down:
- Lying on your back, legs and arms straight, arms outstretched along the body. Without bringing your shoulders forward as you inhale, lift your back off the floor, lift your straight arms along your legs, sit down and lean forward and try to reach your toes with your hands. Upon exhalation, return to its original position.
- Lying on his back, his legs are bent at the knees, while his feet are almost shoulder-width apart. The hands are placed behind the head, the fingers "locked", the elbows to the sides. Inhale - head, shoulders and shoulder blades come out of the floor (the chin should not be pressed against the chest), the abdominal muscles are tense. In this position, linger for 5-10 seconds. Exhale - take a supine position again.
- Lying on your back, legs and arms straight, arms outstretched along the body. Straight legs when inhaled are raised by 30 degrees relative to the floor plane, this position is held for five seconds, the original position is taken at the exit.
- The starting position is the same as in the previous exercise. During inhalation, bend your knees and perform a movement that mimics cycling (30 seconds three times, with breaks of 5 seconds).
- Lying on your back, legs bent at the knees, straight arms stretched along the body. During inhalation, lift the pelvis off the floor (with emphasis on the scapular area on the back) so that the abdomen is in line with the knees. The position is maintained for 5-10 seconds and the original position is taken slowly at the end.
- Lying on your back, knees bent, arms behind your head, elbows to the sides. Inhale - elbow on left hand stretches towards right knee. Exhale - starting position. Inhale - the elbow of the right hand extends to the left knee. Exhale - starting position.
Standing abdominal slimming exercises
Simple but effective standing abdominal-slimming exercises - traditional squats and squats.
- Stand 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 squeeze, the more strained the abdominal muscles during the extension. If you have problems, you can perform this exercise while holding your hand, for example on the back of a chair.
- Stand straight, feet shoulder-width apart, hands at waist or behind head. Inhale - bend forward, exhale - straight, inhale - bend back, exhale - straight.
- Stand straight, feet shoulder-width apart, arms raised. Inhale (at the expense of 1-2-3) - a resilient forward bend with your fingers in contact with your feet or floor. On account 4 (exhalation) - take the starting position.
- Stand straight, feet shoulder-width apart, hands at waist. Tighten the abdominal muscles well, then relax the muscles (without holding your breath). The exercise is repeated 10-15 times.
Sedentary abdominal-slimming exercises
When performing abdominal slimming exercises while sitting, make sure that your back and shoulders remain straight. This increases the load on the abdominal muscles.
- Sit on the floor, legs straight, arms slightly relaxed in the support position. Keep straight legs together, lift them off the floor and "pull" circles in the air with both feet - three times to the left and the same amount to the right. Repeat the exercise 3-4 times with short breaks.
- Sit on the floor, legs straight, arms straight forward. Alternatively, lift the buttocks and strain the abdominal muscles, moving forward and backward (one meter). Repeat the exercise 5-6 times.
- Sit on the floor, legs straight, arms slightly relaxed in the support position. Keep straight legs together, sit back slightly and lift them alternately from the floor. The exercise is repeated in three sets 10 times.
Abdominal slimming exercises for men
All of the above slimming exercises can be performed by men with the same success as women, but the number of repetitions should be increased (up to 20-25 times). But the exercises with increased load:
- Lie on the floor, legs straight, arms straight out. Lift your straight legs up while inhaling (do not lift your head and shoulders! ) And hold them in this position for 10 seconds. When exhaling - take the original position. When you exercise, the time you hold your legs up should gradually increase.
- Sit on the floor, legs straight, arms slightly relaxed in the support position. Keep straight legs together; lean back slightly, lift your legs off the floor, bend at the knees and press against the chest. Then straighten your legs out and lower them to the floor.
- The starting position is similar to the previous exercise, but the legs are lifted, bent and pressed alternately to the chest - right and left separately.
Exercises for slimming the abdomen for men involve active use of the horizontal bar. The simplest of them is this: hang on smooth arms, then bend your knees while inhaling and rather slowly lift them while lifting them parallel to the floor (or ground). On exhalation - return smoothly to the starting position.
Bodyflex exercises for weight loss in the abdomen
A popular complex of breathing exercises for slimming stomach - bodyflex, developed over 20 years ago by the American Greer Childers.
It is believed that bodyflex exercises for weight loss in the abdomen are aimed at "saturating the body with oxygen", which is achieved by temporary breathing. In this case, breathing exercises are combined with isotonic and isometric exercises, i. e. static and powerful muscle tension without moving the body parts participating in the exercise.
Breathing exercises for slimming stomach using the bodyflex method
According to the bodyflex technique, you must first exhale all the air from the lungs - through the mouth and turn your lips into a "tube". Then a quick, intense breath is drawn through the nose (breathing should be noisy) - to fill the lungs to capacity. Then lift your head and breathe out with all your might - but through a wide open mouth. But now you need to hold your breath completely, tilt your head towards your chest and pull on 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 for slimming abdomen are performed right at the time you hold your breath (and pull on your abdomen).
Starting position: kneel, bend over and rest on the floor with palms with smooth arms. The back is straight, the head is raised. A breathing exercise is performed (as described above), and while breathing and breathing in the abdomen, tilt your head and bend your back as much as possible. This position is held for 8-10 seconds. This is followed by exhalation and relaxation of the back and abdomen. The exercise is repeated three times at intervals of 15-20 seconds.
Here is another exercise that you need to lie on your back, spread your legs slightly less than shoulder width apart and bend them at the knees (feet completely on the floor), arms stretched along the body. Next, perform a breathing exercise (as described above) and pull on the abdomen. When holding your breath, lift your hands up and tear your head off the floor (throw it back), shoulders and back and lift them as high as possible; return to the supine position, and repeat the movement by touching the back of the head to the floor. After the second lift, smoothly return to its original position and inhale, relaxing the abdomen. This exercise is repeated three times at intervals of half a minute.
Finally a slimming exercise in the lower abdomen. Lie on your back on the floor, legs straight together, arms bent at the elbows (palms down) placed under the buttocks. After the completed breathing exercise - while holding your breath and pulling back in your stomach - the straight legs are raised slightly above the floor (the toes of the feet are stretched out, the head and shoulders remain immobile), and quick wide swings of "scissors" are made and change the position ofThe legs (above or below the other). Movements are performed in eight to ten counts. The legs are lowered and the breath is drawn. Repetition - 3-4 times with pauses of 20 seconds.
Although most breathing exercises, including slimming abdominal breathing exercises, are beneficial, the bodyflex system is thought to be potentially unsafe as breathing leads to high blood pressure and cardiac arrhythmias.
There is another system of breathing exercises (again in combination with physical activity) to reduce fat deposits on the thighs and abdomen - oxysize. True, you do not need to breathe here. In general, oxysize is a modified version of the American body flex supplemented with abdominal breathing. There is nothing new here because diaphragmatic breathing (eastern, lower or abdominal breathing) has long been practiced by yoga, which has special pranayama techniques.
Abdominal Slimming Yoga Exercises
Abdominal breathing is used to both increase the supply of oxygen to the bloodstream and strengthen the muscles of the abdomen. Here is the svadhisthana chakra, which in Ayurveda is considered to be responsible for human immunity and general vitality.
The most accessible technique for performing yoga breathing exercises for slimming abdomen looks like this: you should place one palm on your chest and the other on your abdomen, breathe deeply through your nose, blow your abdomen so that your palm rises (togetherwith the abdominal wall). In this case, the palm resting on the chest should remain motionless. The exhalation also takes place through the nose, and it must be longer and quieter than the inhalation. When you exhale, the abdominal wall must be "pressed" against the spine, resulting in the palm of the abdomen falling to its original position.
Now let's dwell on the simplest yoga exercises for weight loss in the abdomen.
Bhujangasaga - Cobra Pose
Lie on the floor on your stomach, legs straight, knees and feet pressed against each other, outstretched toes; arms bent at the elbows, lying along the chest, palms forward. During inhalation - place a weight with the palms of your hands, slowly and gradually raising your body to the height of the arms outstretched in the support. In this case, the back is bent, the sternum is pulled back and forth, the shoulders are pulled back and down, the elbows are pressed against the lateral surfaces of the chest, and the head is tilted back. Adjust the position for half a minute (hold for 5 seconds), then bend your arms at the elbows and gently lower to the starting position while breathing out. Repeat the exercise three times.
Ardha Navasana - Half Boat Pose
Sit on the floor, knees bent, arms down at chest. Round the back, press the lower lumbar region close to the floor, the shoulders and the rest of the back remain in weight. Then straighten your legs and raise them 25-30 cm above the floor. Stretch your arms out toward your feet. Legs, abdomen and lower back are tense, breathing is even. Hold this position for 15-20 seconds.
Dhanurasana - bow make up
An effective exercise to lose weight in the abdomen as well as to strengthen the spine (reminiscent of the "frog" known from childhood).
Lie on the floor on your stomach, bend your legs at the knees, lift them and grab the ankles with your hands. During inhalation, bend your back and raise both legs and pull them with your hands toward your back. Hold your breath for 5 seconds as you exhale, release your hands and gently lower your legs to the floor. The number of repetitions of asana is three to four times.
Halasana - Plow Pose (Simplified Version)
Lie on your back - head against the wall (at a distance of about half a meter), legs straight, straight arms stretched along the body. When inhaling, lift straight legs up, bend your arms and place your hands on your hips and hold your body. When exhaling - throw straight legs behind your head, touching your feet against the wall. Stay in the asana for 10 seconds, take a deep breath. When exhaling - slowly do not bend when your back is firmly on the floor - gently lower your legs. This belly slimming yoga exercise is beneficial to do with fat deposits not only on the abdomen but also on the hips.
The body is a "load" that a person constantly "carries" with him. And it takes effort and perseverance to ease that burden. Only they help systematically perform exercises to lose weight in the abdomen and in this way to get rid of the extra pounds.