Unfortunately, the extra pounds are not deposited in an indistinguishable spot, but most of the time in the stomach. On this occasion they even say - "To see how much you eat, the stomach is on the same side as the eyes". To fight excess body fat in the waist, many zealously do the so-called exercises for weight loss in the abdomen. But the load on the press does not give a positive result and it begins to seem that physical condition is useless to solve this problem.
In fact, this is not the case. Many just make mistakes - both in the choice of exercises and in the preparation of the training program itself.
What exercises to do to lose weight in the stomach?
First of all, I will say that there are no exercises for weight loss in specific parts of the body. When we lose weight, fat is removed from the whole body at the same time. It can be removed "piecemeal" only with the help of liposuction. It is normally impossible to force the body to burn fat in a particular place. Therefore, it is necessary to emphasize calorie loss in general. Wrinkles, flexions and flexions do not reduce belly fat for the simple reason that they require extremely little energy to perform and involve few muscles.
Just imagine - you have a huge amount of muscle in your body and you are trying to lose weight, putting a load only on the abdomen, while the rest of the body is inactive. Hence the conclusion - separate type workouts will not remove excess body fat, but will only strengthen the muscles.
To get rid of belly fat, regular cardio workouts are suitable - walking, running, swimming, cycling, aerobics and dancing. These activities help the body burn fat instantly. Long walks are useful.
If you have a lot of extra weight, then you need to rely on complex weight loss and do those exercises that burn a lot of calories - for example, squats with high arms, lunges with turns, etc. Remember, the more muscles you work with and the greater the range of exercise, the better.
Another useful group of exercises is the balance exercises, such as moving your leg to the side when you need to hold on to the other leg without additional support. Lack of contraindications, jumping rope, swimming in the pool.
Exercises for strengthening the abdomen and weight loss
There is a group of exercises that are useful for the whole body as a whole and perfectly strengthen the abs:
- "Bike". Lie on your back, put your hands behind your head and lift your body slightly, lift your legs bent at the knees so that your lower legs are parallel to the floor, press your lower back firmly to the floor and do nottear during the whole exercise. With one exhale, stretch your right leg forward, at the same time rotate your body to the left, trying to reach the left knee with your right elbow, return to the starting position. Repeat the exercise on the other side. Continue until you are tired, trying to move at a good pace.
- Stand up straight, place your feet shoulder-width apart, raise your arms and lock your toes. Tighten your abs and pull your stomach. Bend to the right, stretch your arms up and to the side, stretching the lateral muscles. Then, without pausing, lean to the right. Do the exercise slowly, trying to bend as low as possible.
- "Pair of scissors". Lie on your back, stretch your arms along your body and "press" your lower back to the floor. Lift your straight legs up. Without bending your knees, start to stretch and bring your legs crossed with your ankles. If you can, while moving, lower your legs closer to the floor, but do not tear your lower back.
- "Vessel". This exercise is for the back. What does belly weight loss have to do with it? - you ask. The answer is that the muscles of the back and abdomen are competitors, that is, they work in a different direction - the back stretches the body and the stomach bends. Together they form the waist and must be strengthened together. Therefore, lie on your stomach, stretch your arms upwards and, stretching your back, gently lift your legs and body upwards, in this position, hold it for a second and lower yourself. Repeat 10-15 times.
Some important nuances
All of the above does not mean that exercises aimed at strengthening the abdominal and oblique abdominal muscles are useless. Strong muscles help support the internal organs. To understand what I'm talking about, look at the people around them - some have their stomachs sticking out, but there is no excess fat on them. This is especially true for thin women who do not exercise. Due to the weakness of the abdominal press, the internal organs begin to "swell", forming a kind of abdomen. And the developed muscles support all the organs in the right position, preventing them from moving.
Exercise for the press not only solves the problem of aesthetics, but also improves health, as it helps the proper functioning of the intestines, stomach, liver and other organs. Try to take care of your abs at least 3-4 times a week or you can do exercises daily for 7-10 minutes to strengthen the abdominal muscles, then a slim figure and excellent health will always be there.