The problem of fat in the waist area worries many, so the question "How to properly pump the stomach at home to remove the stomach and sides?"worries 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 the lower and upper abdomen that you can perform at home.
The belly area is a problem area for the vast majority of girls and women around the world.Even thin girls can have a small belly if they stop eating right and start skipping workouts in the fitness club.What can we say about the healthy ones?Their stomach should be constantly under close attention.
If you want to prepare your body for the summer or a trip to the beach and get rid of that pesky belly with abdominal exercises, then we will show you how to do it as quickly and efficiently as possible.Let's understand how to pump the stomach to lose belly fat and is it possible to get rid of the stomach by lifting the stomach?
How many times do you need to pump your stomach to lose belly fat?
It is recommended to do abdominal exercises every day, but if you find it too difficult, then at least once every two days.The total number of classes per week must be at least four.There is no need to immediately jump into the pool with your head and tire 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 the stomach to get rid of the belly depends on many factors, including diet and individual characteristics of the body.
During training, focus on your sensations and well-being.You should feel your muscles tightening.If you don't feel them, then you are most likely doing something wrong.
To see the results as soon as possible, do the exercises twice a day - in the morning and in the evening.
Rules for abdominal exercises
It is possible to pump up your stomach both at home and in the gym.Motivation and focus on results will definitely make success.And in combination with some diet, you will surely achieve what you want in the shortest possible time.
How to eat during exercise to remove fat from the stomach and sides?
Many girls are interested in "If you do a tummy tuck, will the belly fat go away?", no doubt!In combination with proper nutrition and regular exercise, the result will not keep you waiting and soon you will notice that your stomach and sides will start to shrink.However, it's important to remember: abdominal training is not an excuse for uncontrolled candy eating.Agree, little benefit will come from training if you destroy the achieved result yourself.
In order for your training to give more results, you should eat properly and balanced, but in no case should you suffer from hunger or go on diets that only include a few apples in your diet per 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 (running, cycling) in order to expend as much energy as possible and burn fat because of it.
If abdominal exercises for the stronger and weaker sex are the same, then the goals are different.Sculpted abs look attractive on guys, but a six-pack abs on a girl is definitely too much and many will agree, but two vertical lines look pretty good.And a withered 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 brings problems with the reproductive function.So in everything you have to know when to stop.
How to properly and quickly pump your stomach at home to remove fat from the stomach and sides
Before the start of the lesson
It is necessary to adhere to simple rules for the training to be fruitful:
- All exercises that are performed lying down should be performed on a firm, flat surface, approximately on the floor.If the floor seems too hard, place a fitness mat on the floor;
- Fresh air must be supplied to the room;suffocation will not only create discomfort during breathing, but will also increase the load on the heart;
- Keep clean drinking water without carbonation or special drinks that improve metabolism.
- It is necessary to maintain an interval of three hours between the last meal and exercise;
- Before you start directly doing abdominal exercises, you should do a short general warm-up to warm up the muscles;
- Abdominal muscles can recover very quickly, so do not take a long break between exercises;
- Only regular training will bring results.
Effective abdominal exercises that will help you quickly remove the stomach and sides at home
How to pump the lower abdominal muscles at home?
To pump up the lower abdomen, exercises such as raising the body from the floor at 45 degrees and raising and lowering the legs are most often used.Correct execution of these exercises will help girls properly pump the lower abdomen at home.
Raising the body from the floor 45 degrees
Execution: lie on your back, bend your knees, without lifting your feet from the floor.Lift your torso, stretch your arms up and forward as much as possible.Make sure your abdominal muscles are as tight as possible.Start with 20-30 repetitions, then gradually increase to the maximum number possible for you.
Raising and lowering the legs
Execution: lie on your back, legs straight, arms along the body.Raise your legs at a 90-degree angle to the floor.Lower your legs as low as possible, but until your lower back touches the floor.Do 15-25 repetitions.
Universal exercises for the upper abdomen
"How to properly pump the stomach to remove belly fat, what exercises to choose?"- this question interests many beginners;The following exercises will help not only to lift the upper part of the abdomen, but also to keep the entire abdominal area in shape.
Lifting the pelvis
Execution: lie on your back, lift your legs up and bend your knees, put your arms along the body.Lifting your pelvis off the floor, pull your knees toward your chest.Return the legs to the starting position.Make sure your shoulders don't leave the floor.Do 20-30 repetitions.
Chew
This exercise is a "classic" among abdominal exercises.It serves to pump the upper parts of the abdomen.
Execution: lie on your back, bend your legs.Lifting your torso, reach your elbows toward your knees.Right elbow to left knee and vice versa.
One of the turn options is the straight turn.
Execution: lie next to the wall, perpendicular to it.Bend your knees and place your feet on the wall.Raise your legs so that your shoulder blades lift off the floor and your lower back is firmly pressed into the floor.
Callanetics twists -1/100
This exercise differs from regular twisting in that it is performed statically.
Execution: the same as a regular twist, but with the only difference - when you reach the elbow to the knee, you need to adjust the position of the torso for exactly 100 seconds.We counted to one hundred and returned to the starting position.We lay down in the other direction, fixed the position and again counted to one hundred.Do the exercise an even number of times.
During any twisting exercise, it is important to remember that the lower back should not rise 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 engages all the abdominal muscles, but also engages the muscles of the entire body.The exercise is absolutely static.Moreover, the longer you stay calm, the better.In terms of effectiveness, it is in no way inferior to dynamic exercises.There are many options for performing the plank exercise.
Execution: you need to take a lying position almost like push-ups.Only the emphasis should not be on the palm, but on the entire forearm.Look straight ahead.You should stand straight so that you 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 you much time, no more than 20 minutes.And that, you see, is not such a big price to pay for the beautiful flat stomach you will soon get.
How to lose belly fat in a week of exercise without harm
It is easier for regular visitors to fitness centers to lose weight.But the dilemma of getting rid of fat on the stomach and sides can be solved at home.
Basic exercises include twisting in a circle and training the abdominal muscles.
Spinning the hula hoop will prepare the abdominal muscles for training, blood circulation will be activated in them and metabolism will be optimized.Exercise can easily be combined with watching TV.For beginners, it is better to take a light ring, and over time, make it heavier.Place your feet shoulder-width apart and rotate clockwise.Exercise with a ring for 20 minutes.It will be more fun to study with music.
Then you need to proceed to the press complex.You should perform exercises to lose weight in the abdomen and sides: 15-30 repetitions in three groups with minimal rest.
Effective exercises for weight loss in the stomach and sides:
- Slope.Stand with your hands at your sides and your legs steady.We tilt our body parallel to the floor, stretch towards the left leg and pull our arms in opposite directions.Then we bend to the right (the side seems to be tightened) and turn our hands to the belt.Repeat in the other direction.The result is a kind of diagonal tilt.
- Body rotations.From the previous position, we turn the body left and right.The body below the waist remains motionless.
- Sideboard.Lie on your side, lean on your forearm.Lift your body and straighten it like a thread.Hold for as long as you can (optimally 2 minutes).Rotate and repeat.
- Scissors.Lying on the floor, lift your legs off the floor and cross them at an accelerated pace.
- Bicycle.Continuing to stretch, bend the leg and extend the knee towards the opposite elbow, do for the other side.
- Lateral bending.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.Lie on your back, the body is completely stretched out like a thread (arms are stretched over your head).Lift all limbs at the same time.Try to touch your toes with your fingers.
- Side twists.The starting position is the same, put your hands behind your head.Place your legs bent at right angles alternately in opposite directions.
Correctly chosen physical exercises are a guarantee of beautiful and tight skin.In addition, the process of losing weight will be noticeable, and exercising in the fresh air, you will get a load of positive emotions.
Sometimes situations arise 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 fix yourself.In this situation, it should not be forgotten that seven days is a very short period.Based on the deadline, you should act comprehensively, the components of which are effective exercises for losing weight in a week.
During exercise, the body warms up, more heat and oxygen enter the fat deposits, which destroys them.In the process of exercise, you can get rid of not only fat, but also become younger in appearance.You can do these exercises for quick weight loss in a week at home.
You should start the lesson with a small warm-up: jogging in place (2 minutes) 10 bends forward and left and right.jump in place (1 minute)
The main part of the training:
- shaking the abdominal muscles.To do this, lie on the floor, bend your knees and put your hands behind your head.Perform a body lift.It is best to start with 10 lifts and gradually add 1-2 lifts.
- This exercise should be done lying on your side, so raise your leg as high as possible and fix it for a few seconds.It is better to start with 5 times on each leg.
- The following exercise will help you tighten your lower abdomen;to do this, you need to lie on the floor, put your hands under your back and simultaneously raise both legs.You should perform this exercise about 10 times, increasing the load over time.
At the end of such a workout at home, do some stretching and take a contrast shower.
In order for the weight loss process to bring more productive results, you should follow some other tips:
- It is better to practice in the morning and in the evening, and the exercises should be done on an empty stomach, and after the exercise you should not eat for about an hour.
- It is impossible to remove fat deposits in a short time without following a diet.Therefore, you will have to limit yourself, at least from sweets and fatty foods.
- Once a week it is advisable to have a fasting day and you can use apples, kefir and buckwheat.Such a day will add more energy to the body and free it from unnecessary substances.
- if a woman is already 35-45 years old.Here you need to have a more complete approach, for this it is better to use exercises in the pool and follow a diet.But when dieting, it's important not to rely on food restrictions.
- If you don't want to exercise at all, then walking will help.You have to walk a lot, work or study.So, give up transportation and use only your feet as a means of transport.
- If excess weight was gained during pregnancy, then it is impossible to lose it in a week and you should not torture yourself.In such a situation, you should stick to a healthy diet, do as much physical exercise as possible, and everything will go away by itself.