Extra folds around the abdomen are not only a cosmetic problem, but also a health hazard. According to an American study by the Women's Health Initiative, people with excess waist fat are 3 times more susceptible to cardiovascular disease than thin people.
Causes of the appearance of fat deposits in the abdomen
Fat deposits in the abdominal area can build up for a variety of reasons. Among the most common are:
- High amounts of trans fats and sugars in the diet. The World Health Organization recommends consuming no more than 6-7 teaspoons of sugar per day.
- Sedentary lifestyle.
- Hormonal changes, such as during menopause.
- Fatigue. Under the influence of stress, the body produces the hormone cortisol, which can lead to a deterioration in the metabolism of nutrients. In this regard, fat begins to actively accumulate in the abdominal region.
- Inadequate sleep (less than 6-7 hours a day).
Whatever the reasons for the appearance of excess fat, it is necessary to get rid of it only with complex measures. Along with lifestyle changes, special attention should be paid to specific exercises.
A series of effective exercises
Before you start doing belly slimming exercises at home, you need to do a warm-up. This can be running in place, jumping rope, bending to the sides, squats.
torsion table
It is necessary to stand on the sidebar, resting one elbow on the floor. Rotate slowly with your body down. Do 10-15 twists for each hand.
Raise leg
This home exercise for losing weight on the abdomen is considered one of the most effective. You don't need special devices to perform it. For convenience, you can use a carpet.
Take the starting position lying on the floor, on your back. Raise both legs at the same time to a 50 degree angle. Hold for 2 seconds and gently lower to the floor.
Raise your knees
The starting position is standing on the floor. For stability, you can rest your hand on the back of the chair. Raise your legs, bend your knees, as close to the body as possible. Perform 10 times for each leg.
A bicycle
Take the starting position: lying on the mat, legs straightened, hands in the lock behind the head. Stretch your left elbow and right knee towards each other at the same time. Exercise the bike slowly, trying to feel the tension in the abdominal muscles.
Empty
You can perform the exercise while lying on your back or standing. Start with your feelings of comfort. Breathe out the air from your lungs, hold your breath for 2 seconds and inhale your stomach as much as possible. Maintain this position for as long as possible. Over time, a contraction should last at least 20 seconds. Breathe out slowly and relax your stomach. You need to do 10-15 repetitions.
Vacuum can be done at least every day, the main thing is to train on an empty stomach and after a warm-up.