Exercises to lose weight at home

The belly is one of the most problematic areas of the female body. You can quickly acquire excess fat here and spend many months getting rid of it. Many women still cannot find an effective method to combat the presence of cellulite formations in this area. A woman's body implies the presence of a layer of fat on the abdomen, but for most of the fair sex it is too large. In mature women, the stomach can also sag too low. Even the skinniest girl can have extra inches in the waist area if she leads the wrong lifestyle. To get rid of fat in this area, you need to do exercises at home for the abdomen and follow the rules of a balanced diet. Only in combination will these funds be effective. Voluntary efforts cannot be done without.

Dietary rules for belly reduction

A low calorie diet is essential for belly reduction. It must contain proteins, carbohydrates and fats. The best sources of carbohydrates are fresh fruit and grains, while fats are natural oils, beans and nuts.

Even if you don't follow a specific diet, you can shed body fat with home abdominal exercises and simple diet guidelines. Here are the foods to eliminate from your daily diet if you want to eliminate this annoying problem.

1. Fast food and other harmful products: mayonnaise, ketchup, smoked meat, sausage.
2. Pastries and sweets - chocolate, sweets, pastries, cakes.
3. Reduce your salt intake, as it retains water in the body, which leads to unnecessary bloating.
4. Alcohol. Promotes dehydration and improves appetite.

In addition, home exercises for the abdomen should be combined with maintaining balance in drinking and aerobic exercise.

It is necessary to do exercises for weight loss at home, as belly fat is not only ugly, but also dangerous for human health. There is a misconception among many women that the abdominal area is enlarged by the abundance of fatty foods. However, in fact, the main reason for this is the excessive calorie content of food, therefore, first of all, it is necessary to reduce the number of carbohydrates consumed.

Home exercises for the abdominal muscles

Getting rid of cellulite deposits in the waist area is difficult, but it can also be done at home. If you regularly perform a set of exercises for weight loss at home, 2-3 times a week, the result will be noticeable in a month. For a workout to be most effective, you need to work all muscles equally. We present to your attention exercises for the upper press, which remove body fat.

1. The main exercise at home for the abdomen is the twist. We lie on our back, hands behind our heads, feet shoulder-width apart, bent at the knees. During inhalation, we raise the shoulder blades, while the back is round, the lower back is adjacent to the floor, and the elbows are spread apart. On exhalation, we go down. It is important to do this exercise with a short amplitude and not to forget about breathing. The pace should be fast. You have to complete 3 sets of 20 times.
2. The starting position is the same, but we raise the legs, you can put them on a chair. We repeat the exercise similar to the previous one.
3. In the same position, inhaling, we stretch the elbows to the opposite knee, lifting the leg from the chair. Perform 10 times for each leg, number of approaches - 3.

Now effective homemade abdominal exercises for women aimed at building the lower abdomen:

1. We lie straight, arms behind our heads, legs straight. Slowly raise your straight legs at right angles to the floor, then tear off the pelvis, creating a simplified version of the "birch". We dwell on the highest point for a few seconds. 15 repetitions are enough.
2. The starting position is the same, but we put our hands under the buttocks. Raise your legs 40cm off the floor and start bending and bending your knees. Important: the legs should always be above the floor.
3. For the bottom press, normal leg lifts with return to original position are perfect.

The following home exercise for the abdomen is aimed at working the oblique abdominal muscles and reducing the waist. We are lying on the back, the arms are along the body, the legs bent at the knees. At a fast pace, we stretch the hand to the foot, without lifting the back from the floor. In this exercise, sufficient frequency is important, so measuring your waist will bring you pleasure and pride in the work done.

These homemade abdominal exercises for women do not require a lot of space or special equipment. You can perform the complex at any convenient time, it does not take a lot of time and does not require any physical training. Despite this, the training is very effective.

How to properly perform abdominal exercises at home for women?

In order for the exercises to lead to the desired result, it is necessary to follow some rules and recommendations. Make sure you do a simple warm-up before starting - walking or running is great.

When doing each of them, make sure your back is round and your lower back is not bending. Otherwise, you can injure yourself, since the main load is not on the press, but on the spine. Also, make sure the tension is only in the abdominal muscles.

All abdominal exercises are designed to tighten muscles, not to increase their volume. Therefore, the number of repetitions must be significant. You can start with 20, gradually increasing the number of repetitions and approaches.

At the end of the workout, you should stretch your muscles well: this will speed up the weight loss process and prevent them from becoming clogged. Of course, proper and balanced nutrition, regular training, conscientious implementation of all the described exercises will lead to the fulfillment of your desire - you will soon get rid of fat deposits on the stomach and waist area.