The problem of fat in the waist area worries many, so the question "How to correctly pump abs at home to eliminate the stomach and sides? " worries most of the girls, because not all women have the opportunity to go to the gym. For this reason, today we will see effective exercises for the lower and upper abs that you can do at home.
The abdomen is a problem area for the vast majority of girls and women around the world. Even slim girls can develop a small tummy if they stop eating right and skip gym workouts. What can we say about the chubby girl? Your belly must be constantly under scrutiny.
If you want to prepare your body for the summer or a trip to the sea and get rid of your annoying belly with the help of abdominal exercises, then we will show you how to do it in the fastest and most efficient way possible. Let's find out how to balance the abs to lose weight from the abdomen and is it possible to remove the stomach by swinging the abs?
It is advisable to do exercises for the press every day, but if it seems too difficult, at least once every two days. The total number of classes per week must be at least four. You don't need to immediately rush into the pool with your head and exhaust yourself with dozens of approaches and hundreds of reps of each exercise. Start small.
5-10 reps in one set and 30 reps in total will be enough to get you started. In the future, increase the number to 50. The amount the press needs to pump to remove the stomach depends on many factors, including diet and individual body characteristics.
During your training, focus on your feelings and well-being. You should feel your muscles tense. If you don't feel them, chances are you are doing something wrong.
For the fastest results, do the exercises twice a day, in the morning and in the evening.
It is possible to pump the press both at home and in the gym. Motivation and focus on results will definitely do the trick. And in combination with any diet, you will definitely achieve what you want in the shortest time possible.
Many girls are interested in "If you pump abs, will the fat disappear from the belly? ", no doubt! Combined with proper nutrition and regular exercise, the result will not keep you waiting and you will soon notice your belly and sides begin to shrink. However, it is important to remember that abdominal training is not an excuse for uncontrollable sweets. Granted, there will be little benefit from the classes if you destroy the achieved result yourself.
For the training to give more results, you must eat properly and balanced, but in no case should you starve yourself and follow diets that include only a couple of apples per day in your diet. Try increasing your protein intake and reducing your fat and carbohydrate intake.
To get rid of fat specifically, you have to give your body cardiovascular loads (running, biking) to expend as much energy as possible and burn fat because of this.
If the abdominal exercises for the stronger and weaker sex are the same, then the goals are different. Guys raised abs look attractive, so six cubes for a girl is overkill and many will agree with this, but two vertical stripes look pretty good. Yes, and a dry body with absolutely no fat can pose a danger to the beautiful half of humanity. Because of this, the fat balance in the body will be affected, leading to problems with reproductive function. So in all you need to know when to stop.
There are simple rules to follow to make your training fruitful:
To pump the lower press, the most commonly used exercises are lifting the body 45 degrees off the ground and raising and lowering the legs. A clear implementation of these exercises will help to properly inflate the lower press for girls at home.
Execution: lie on your back, bend your knees, keeping your feet on the ground. Lift your torso, stretch your arms up and forward as much as you can. Make sure your abs are as tight as possible. Start with 20-30 reps, then gradually increase to the maximum possible for you.
Execution: Lie on your back, legs straight, arms along the torso. Raise your legs at a 90 degree angle from the ground. Lower your legs back as low as possible, but until the moment your lower back touches the ground. Do 15-25 reps.
"How to pump the abs to remove fat from the abdomen, what exercises to choose? " - this question interests many beginners, the exercises below will help not only to pump the upper abs, but also to keep the whole abdomen inshape.
Execution: Lie on your back, raise your legs and bend your knees, place your hands along the torso. Lifting your pelvis off the floor, pull your knees toward your chest. Return your legs to their original position. Make sure your shoulders don't lift off the ground. Do 20-30 reps.
This is a classic abdominal exercise. It serves to pump the upper part of the abdomen.
Exercise: Lie on your back, bend your legs. Raise your torso and stretch your elbows to your knees. Right elbow from the left knee and vice versa.
One of the curl options is the straight curl.
Execution: lie down next to the wall, perpendicular to it. Bend your legs at the knees and prop your feet against the wall. Raise your legs so that your shoulder blades are off the floor and your lower back is pressed firmly against the floor.
This exercise differs from the regular turn in that it is performed in a static position.
Execution: like a normal twist, but with the only difference: when you reach elbow to knee, you need to fix the torso position for exactly 100 seconds. They counted to a hundred, returned to their original position. They came in the other direction, fixed their position, and counted to a hundred again. Do the exercise an even number of times.
During any twisting exercise, it is important to remember that the lower back should not lift off the ground and the neck muscles should be relaxed.
A great exercise that not only engages all the abdominal muscles, but also engages the entire body. The exercise is completely static. Also, the longer you stay still, the better. In terms of efficiency, it is in no way inferior to dynamic exercises. There are many options for doing the plank exercise.
Execution: you need to put emphasis while lying down almost like a lizard. Only the emphasis should not be on the palm, but on the entire forearm. Look forward. You need to stand tall so that you can draw a straight line from your head to your heels. Lock in 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 long, no more than 20 minutes. And this, as you see, is not such a high price for a beautiful flat tummy, which you will receive soon.
It's easier to lose weight for regular gym visitors. But the dilemma of getting rid of belly and flank fat can also be solved at home.
The elementary exercises consist of rotating the hoop and exercising the abdominal muscles.
Rotating the hula-hoop will prepare the abdominal muscles for exercise, activate blood circulation and optimize metabolism. Exercise is easy to combine with watching television. For beginners, it is best to wear a lightweight hoop and make it heavier over time. Place your legs at a width equal to the size of your shoulders, turn clockwise. Practice with the hoop for 20 minutes. It will be more fun to study with music.
Then you should start the complex in the press. You need to do exercises to lose weight on the abdomen and sides: 15-30 repetitions in three sets with minimal breathing.
Effective exercises to slim the abdomen and sides:
Correctly selected physical exercises are the guarantee of beautiful and toned skin. Also, the weight loss process will be noticeable, and when exercising in the fresh air, you will receive a load of positive emotions.
Sometimes situations arise where it is necessary to get rid of the abdomen in seven days, and this problem can be private. Even in a week, with a greater desire, you can put yourself in order. In this situation, it should not be forgotten that seven days is too short a period. According to the term, you need to 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 stores, destroying them. In the process of training, you can get rid not only of the fat layer, but also be younger in appearance. You can do these exercises to lose weight quickly in a week at home.
You should start the lesson with a little warm-up: jogging in place (2 minutes) 10 curves forward and to the right and to the left. jumping on the spot (1 minute)
The main part of the training:
At the end of this home workout, stretch a bit and take a contrast shower.
In order for the weight loss process to produce more productive results, you should follow a few more tips:
