For many women and girls, the abdomen is a particular problem. A saggy belly is a real problem, especially in the summer when you really want to look perfect in everything. Squeezing the figure in this area and removing excess fat is quite a difficult task. Today, a saggy belly can be removed with the help of special exercises. Home workouts, of course, can be a great alternative to going to the gym. And yet, it is possible to achieve results quickly and effectively only under the guidance of a professional coach. Only a trainer can choose the necessary set of exercises for the abdomen and determine the optimal level of stress. So, the training effect will be noticeable very soon.
Which abdominal weight loss exercises to choose?
There are a huge number of physical programs that will help to get rid of belly fat. These include: aerobics, swimming or water aerobics, oriental dancing, weight training, and push-ups, which are considered the most effective.
Water aerobics is especially popular these days. It helps to burn calories as quickly as possible. Water resistance during exercise helps engage all muscle groups. As a result, not only is excess fat burned, but muscles are also strengthened.
Strength training, on the other hand, is aimed more at strengthening and pumping the muscles.
But aerobics will help to burn excess fat in the abdomen.
You need to attend training regularly, at least 2-3 times a week. The rest of the days you can practice at home. At the same time, home workouts should last at least 40 minutes. It is worth remembering that a 15-minute morning exercise is not intended to lose weight and burn fat.
A set of exercises for weight loss of the abdomen and sides at home
To complement the complex training performed at the gym, you can perform the following exercises at home:
- We lie on the floor, legs bent at the knees. We begin to breathe in the stomach, pulling it strongly with each exhalation.
- Lying on the floor, lift your legs off the floor and do alternating crosses, spreading them out as far as possible to the sides. And so on 15-20 times in 3 approaches.
- Lying position, straight legs stretched out gently throw over the head so that the socks touch the floor. When performing the exercise, take your time, and if discomfort occurs, stop.
- This exercise is somewhat similar to the press exercise. Lying on the floor, you need to try to sit up, while the legs can be slightly bent at the knees, and the hands should help the body to get up.
- Lie on your stomach and wrap your arms around your ankles. Swing in this position for 4 minutes.
- Sitting on the floor, we alternately raise our legs, and with our hands we try to reach for the socks.
As a conclusion of a set of exercises for the abdomen, you can perform all the familiar inclines. This exercise has always been considered effective in fighting excess fat deposits in the abdomen. Yes, and such inclinations are already making the waist. We spread our hands shoulder-width apart, extend our arms to the sides and perform bends. The right hand should touch the left foot, the left hand the right. It is necessary to perform 20-25 slopes.
The above set of exercises is considered quite effective, but only if it is performed correctly and regularly. In any case, without following the correct diet, it will be difficult to get rid of the stomach. All exercises performed in the press will aim to pump the muscles. But only a diet will help to deal with a layer of fat. Therefore, any set of exercises must be supported by proper nutrition.
In the process of performing these exercises, you do not need to overdo it. This tactic will not work. The load can be increased, but only gradually.