The abdomen is one of the most problematic areas of the female body. You can quickly acquire excess fat here and spend many months getting rid of it. Many women still fail to find an effective method to combat the presence of cellulite formations in this area. A woman's body implies the presence of a layer of fat on her stomach, but it's too big for most of the fair sex. In mature women, the stomach can even sag too much. Even the thinnest girl can have extra inches in the waist area if she leads the wrong lifestyle. To get rid of fat in this area, you need to do home exercises for the abdomen and follow the rules of a balanced diet. These funds are only effective in combination. One cannot do without voluntary efforts.
Eating rules for abdominal reduction
A low-calorie diet is important to shrink your stomach. It must contain proteins, carbohydrates and fats. The best sources of carbohydrates are fresh fruits and grains, and fats are natural oils, beans, and nuts.
Even if you don't follow a specific diet, you can get rid of body fat with home exercises for your abs and simple diet guidelines. Here are the foods that you should cut out of your daily diet if you are looking to get rid of this pesky problem.
- Fast food and other harmful products - mayonnaise, ketchup, smoked meat, sausage.
- Pastries and sweets - chocolate, candy, pastries, cakes.
- Reduce your salt intake as the water is retained in the body, which leads to unnecessary swelling.
- alcohol. It promotes dehydration and improves appetite.
In addition, home exercises for the abdomen should be combined with maintaining the drinking balance and aerobic exercise.
At home, it is necessary to do weight loss exercises, since belly fat is not only ugly, but also dangerous to human health. Many women have the misconception that the abdominal area is enlarged by the abundance of fatty foods. In fact, the main reason for this is the excessive calorie content of foods. Therefore, first of all, you need to reduce the number of carbohydrates consumed.
Home exercises for the abdominal muscles
Removing cellulite buildup from the waist area is difficult, but it is entirely possible to do the same at home. If you regularly do a series of abdominal slimming exercises at home 2-3 times a week, the result will be noticeable in a month. For a workout to be most effective, you need to train all muscles equally. We present you top press attention exercises that remove body fat.
- The main exercise for the stomach is twisting. We lie on our back, hands behind our heads, feet shoulder width apart, bent at the knees. As we inhale, we raise the shoulder blades while the back is round, the lower back is adjacent to the floor, and the elbows are spread. As we exhale, we go down. It is important to do this exercise with a short amplitude and not forget to breathe. The pace should be fast. You have to complete 3 sets of 20 times.
- The starting position is the same, but we raise our legs, you can put them on a chair. We repeat the exercise similar to the previous one.
- In the same position, as we inhale, we stretch our elbows to the opposite knee and lift the leg off the chair. Do a number of approaches 10 times for each leg - 3.
Now effective homemade abdominal exercises for women with the aim of building up the lower abdomen:
- We lie down straight, arms behind our heads, legs straight. Slowly raise your straight legs at a right angle to the floor, then tear off the pelvis to get a simplified version of the "birch tree". We stay at the highest point for a few seconds. 15 repetitions are enough.
- The starting position is the same, but we put our hands under our buttocks. Raise your legs 16 inches above the floor and start bending and bending your knees. It is important - your legs should always be off the ground.
- For the lower press, regular leg raises that return to their original position are perfect.
The following home abdominal exercise is aimed at exercising the obliques and reducing the waistline. We lie on our backs, arms close to the body, legs bent at the knees. At a fast pace, we reach our hand towards the foot without lifting our back off the floor. Sufficient frequency is important in this exercise. Then when you measure your waist you will find joy and pride in the job well done.
These homemade abdominal exercises for women don't require a lot of space or special equipment. You can do the complex at any time, it does not take long and does not require physical training. Even so, the training is very effective.
How to do abdominal homework for women right?
In order for the exercises to achieve the desired result, you must follow some rules and recommendations. Make sure you just warm up before you start - walking or running is great.
Make sure with every step that your back is round and that your lower back does not sag. Otherwise, you could injure yourself, as the main load is not on the press, but on the spine. Also, make sure that the tension is only in the abs.
All abdominal exercises are designed to tone the muscles, not to increase the volume. Therefore, the number of repetitions must be significant. You can start at 20 and gradually increase the number of repetitions and approaches.
At the end of the workout, you should stretch your muscles well: this will speed up the process of losing weight and prevent them from becoming clogged. Of course, a correct, balanced diet, regular exercise and the conscientious fulfillment of all the exercises described lead to the fulfillment of the desire - you will soon get rid of fat deposits in the stomach and waist area.