The problem of fat in the waist area worries many, so the question "How to properly pump up the abs at home to remove the belly and hips?"worries most girls, because not all women have the opportunity to go to the gym.For this reason today we will look at effective exercises for the lower and upper abdominals that you can do at home.
The abdominal area is a problem area for the vast majority of girls and women around the world.Even skinny girls can develop a small belly if they stop eating right and start skipping gym workouts.What can we say about the chubby ones?Their stomach must be constantly under close attention.
If you want to prepare your body for summer or a trip to the beach and get rid of that annoying belly with abdominal exercises, then we will tell you how to do it in the quickest and most effective way possible.Let's find out how to pump up your abs to lose belly fat and is it possible to get rid of your belly by pumping up your abs?
How often do you need to pump your abs to lose belly fat?
It is advisable to do abdominal exercises every day, but if you find them too difficult, at least once every two days.The total number of lessons per week must be at least four.There is no need to immediately dive headlong into the pool and exhaust yourself with dozens of approaches and hundreds of repetitions of each exercise.Start small.
To begin with, 5-10 repetitions per set and 30 repetitions in total will be sufficient.In the future, increase the number to 50. How much you need to pump your abs 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 contract.If you don't feel them, you are most likely doing something wrong.
To see results as quickly as possible, perform the exercises twice a day: morning and evening.
Rules for abdominal exercises
You can pump up your abs both at home and in the gym.Motivation and focus on results will definitely make the difference.And in combination with a diet, you will be sure to get what you want in the shortest time possible.
How to eat during training to eliminate fat from the belly and hips?
Many girls are interested in the question “If you pump up your abs, will your belly fat disappear?”, without a doubt!In combination with proper nutrition and regular exercise, the result will not keep you waiting and you will soon notice that your stomach and hips will begin to shrink.However, it is important to remember: abdominal training is not an excuse to eat sweets uncontrollably.Agree, little benefit will come from training if you yourself destroy the result obtained.
In order for your training to give more results, you need to eat properly and balanced, but in no case should you starve or follow diets that include only a couple of apples in your diet per day.Try increasing your protein intake and reducing your fat and carbohydrate intake.
To eliminate fat specifically, you need to subject your body to cardio exercises (running, cycling) to expend as much energy as possible and burn fat this way.
If the abdominal exercises for the stronger and weaker sex are the same, the goals are different.Six pack abs look attractive on guys but six pack abs for a girl is clearly too much and many will agree with this but two vertical stripes look pretty good.And a dried out and absolutely fat-free body can pose a danger to the beautiful half of humanity.Because of this, the balance of fats in the body will be disrupted, which will lead to problems with reproductive function.So in everything you need to know when to stop.
How to properly and quickly pump up your abs at home to remove fat from the abdomen and sides
Before the start of lessons
It is necessary to stick to simple rules for the training to be fruitful:
- All exercises performed while lying down should be performed on a hard, flat surface, roughly speaking, on the floor.If the floor seems too hard, place a fitness mat on the floor;
- Fresh air must be supplied to the room;the feeling of suffocation will not only create discomfort when breathing, but also increase the load on the heart;
- Stock up on clean carbon-free drinking water or special drinks that improve your metabolism.
- It is necessary to maintain a three-hour gap between the last meal and training;
- Before directly starting to do abdominal exercises, you need to do a short general warm-up to warm up the muscles;
- Abdominal muscles can recover very quickly, so don't take a long break between exercises;
- Only regular training will bring results.
Effective abdominal exercises that will help you quickly remove your belly and hips at home
How to pump up the lower abdominal muscles at home?
To pump the lower abs, exercises such as lifting the body off the floor 45 degrees and raising and lowering the legs are often used.Precise execution of these exercises will help girls properly pump up the lower abs at home.
Lift your body off the floor 45 degrees
Execution: lying on your back, bend your knees, without lifting your feet off the ground.Raise 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.
Raise and lower your legs
Execution: lying 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.Perform 15-25 repetitions.
Universal exercises for the upper abdominals
"How to properly pump up your abs to remove belly fat, what exercises to choose?"- this question interests many beginners;The following exercises will help not only pump up the upper abdominals, but also keep the entire abdominal area in shape.
Raise your pelvis
Execution: lie on your back, lift your legs and bend your knees, place your arms along your body.Lifting your pelvis off the floor, bring your knees closer to your chest.Return your legs to the starting position.Make sure your shoulders don't come off the floor.Do 20-30 repetitions.
Crunch
This exercise is a "classic" among abdominal exercises.It serves to pump the upper abdominals.
Execution: lying on your back, bend your legs.Raising your torso, bring your elbows closer to your knees.Right elbow to left knee and vice versa.
One of the twist options is the straight twist.
Execution: lie down next to the wall, perpendicular to it.Bend your knees and place your feet against the wall.Raise your feet so that your shoulder blades lift off the floor and your lower back is pressed firmly into the floor.
Callanetics Twists -1/100
This exercise differs from the normal twist in that it is performed statically.
Execution: just like a normal twist, but with the only difference: when you reach the knee from the elbow, you need to fix the position of the torso for exactly 100 seconds.We count to one hundred and return to the starting position.We stretched in the opposite direction, fixed the position and counted to one hundred again.Perform the exercise an even number of times.
During any twisting exercise, it is important to remember that your lower back should not be lifted off the floor and that your neck muscles should be relaxed.
The “Plank” is the best exercise for eliminating fat on the belly and hips
An excellent exercise that not only engages all the abdominal muscles, but also involves the muscles of the entire body.The exercise is absolutely static.Plus, the longer you stay put, 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 have to take a lying position almost like push-ups.Only the emphasis should be not on the palm, but on the entire forearm.Look straight ahead.You need to stand straight, so that you can 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.
Don't be lazy and do all these exercises every day, because they won't take you much time, no more than 20 minutes.And that, you see, is not such a high price to pay for the nice flat belly you will soon get.
How to lose belly fat in one week of exercise without harm
It is easier to lose weight for regular visitors to fitness centers.But the dilemma of eliminating fat on the belly and hips can be solved at home.
Elementary exercises include twisting a hoop and training the abdominal muscles.
Rotating the hula hoop will prepare the abdominal muscles for exercise, 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 hoop, and over time make it heavier.Set your feet about shoulder-width apart and rotate clockwise.Practice with a hoop for 20 minutes.It will be more fun to study with music.
Then you should proceed to the complex of the press.It is necessary to perform exercises for losing weight on the abdomen and hips: 15-30 repetitions in three sets with minimal respite.
Effective exercises to lose weight on the stomach and hips:
- It tilts.Stand with your hands at your sides and your feet stable.We tilt the body parallel to the floor, stretch in the direction of the left leg and pull the arms in opposite directions.Then we bend to the right again (the side seems to be pinched) and return our hands to the belt.Repeat in the other direction.The result is a sort of diagonal inclination.
- Body rotations.From the previous position, we turn the body to the left and right.The torso below the waist remains motionless.
- Side plank.Lie on your side, resting on your forearm.Raise your body and straighten it like a rope.Hold the position for as long as possible (optimal 2 minutes).Turn and repeat.
- Scissors.Lying on the floor, lift your legs off the floor and cross them at an accelerated pace.
- Bicycle.Continuing to lie down, bend your leg and extend your knee towards the opposite elbow, do for the other side.
- Side folds.Take a bottle of water in your hand (if you have one, a dumbbell) and lean sideways.Repeat for the other hand.
- Folding knife.Lie on your back, body fully extended like a rope (arms stretch above your head).Raise all limbs at once.Try touching your toes with your fingers.
- Lateral twists.The starting position is the same, place your hands behind your head.Place your legs bent at right angles alternately in opposite directions.
Correctly selected physical exercises are a guarantee of beautiful and taut skin.In addition, the weight loss process will be noticeable, and by exercising in the fresh air, you will receive a charge of positive emotions.
Sometimes situations arise when 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 it, you can put yourself in order.In this situation we must not forget that seven days is too short a period.According to the deadline, you should act comprehensively, the components of which are effective exercises for losing weight in a week.
During exercise, the body heats up, more heat and oxygen enter the fat deposits, destroying 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 to lose weight quickly in a week at home.
It is necessary to start the lesson with a small warm-up: run on the spot (2 minutes) 10 bends forward, left and right.jump on the spot (1 minute)
Main part of the training:
- by swinging the abdominal muscles.To do this, lie on the floor, bend your knees and place your hands behind your head.Perform body lifts.It is best to start with 10 lifts and gradually add 1-2 lifts.
- This exercise should be performed lying on your side, then lift your leg as high as possible and fix it for a few seconds.It is best to start with 5 times on each leg.
- The following exercise will help you firm your lower abdomen;to do this, you should lie on the floor, put your hands under your back and lift both legs at the same time.You need to perform this exercise about 10 times, increasing the load over time.
At the end of a home workout, do some stretching and take a contrast shower.
In order for the weight loss process to bring more productive results, you need to follow a few more tips:
- It is best to exercise in the morning and evening and the exercise 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 observe a fasting day and you can use apples, kefir and buckwheat.Such a day will add more energy to the body and rid it of unnecessary substances.
- if a woman is already 35-45 years old.Here you should take a more thorough 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 do exercises, walking will help you.You need to walk a lot, work or study.So he gives up transportation and uses only his legs as a means of transportation.
- If excess weight was gained during pregnancy, 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 exercise as possible, and everything will go away by itself.