Exercises to lose weight at home

A series of exercises to lose weight on the abdomen

The abdomen is one of the most problematic areas of the female body. Here you can quickly get rid of excess fat and spend several months to get rid of it. Many women still cannot find an effective way to fight cellulite formations in this area. A woman's body assumes a layer of fat on her abdomen, but for most of the fair sex, this is too big. In adult women, the stomach may even shake a lot. Even the thinnest girl can have extra inches at the waist if she leads the wrong lifestyle. To get rid of fat in this area, you need to exercise at home for the abdomen and follow a balanced diet. These funds will be effective only in combination. Man cannot do without voluntary efforts.

Eating rules to reduce belly

Eating a low calorie diet is important for reducing belly fat. Must contain proteins, carbohydrates and fats. The best sources of carbohydrates are fresh fruits and grains, and fats are natural oils, beans and nuts.

Even if you are not on a certain diet, you can get rid of body fat with home exercises and simple diet rules for your abdominal muscles. Foods that will be removed from your daily diet if you want to overcome this boring problem.

  1. Fast food and other harmful products - mayonnaise, ketchup, smoked meat, sausages.
  2. Dough and sweets - chocolate, sweets, pastries, cakes.
  3. Reduce salt intake because it retains water in the body, which causes unnecessary swelling.
  4. Alcohol. Promotes dehydration & improves appetite

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

Because belly fat is not only ugly, but also dangerous to human health, it is necessary to exercise at home to lose weight. There is a misconception among many women that the abdomen is enlarged due to the abundance of fatty foods. But in fact, the main reason for this is that foods are high in calories, so the first thing to do is to reduce the number of carbohydrates consumed.

Home exercises for abdominal muscles

It is difficult to get rid of cellulite deposits in the lumbar region, but it is possible to do so at home. If you regularly do a series of exercises to lose weight 2-3 times a week at home, the result will be noticeable within a month. For a workout to be most effective, you need to work all the muscles equally. We bring to your attention exercises for the upper press that cleanse body fat.

  1. The main home exercise for the abdomen is curling. We lie on our backs, our hands behind our heads, our feet shoulder-width apart, our knees bent. While breathing, we lift the shoulder blades, the back is round, the lower back is adjacent to the floor, and the elbows are separated from each other. We go down on exhalation. It is important to do this exercise in a short amplitude and remember to breathe. Speed ​​must be fast. You must complete 3 sets 20 times.
  2. The starting position is the same, but we lift our legs up, you can put them on the chair. We repeat the training in the same way as the previous year.
  3. While breathing in the same position, we extend our elbows to the opposite knee and lift our legs from the chair. Perform 10 reps for each leg, number of approaches - 3.

Effective home abdominal exercises for women aiming to build a lower abdomen:

  1. We lie straight, arms behind head, legs straight. Gently lift the straight legs off the floor at a right angle, then tear the pelvis, making a simplified version of "maple. "We stop at the top for a few seconds. It is enough to repeat 15.
  2. The starting position is the same, but we put our hands under the thighs. Raise your legs 40 cm above the ground and begin to bend and open your knees. Important - the feet should always be above the ground.
  3. It is perfect for the lower press to return to its previous position and raise its legs regularly.

The following home exercises for the abdomen are aimed at developing the oblique abdominal muscles and reducing the waist. We lie on our backs, arms bent along the body, legs bent at the knees. At a fast pace, we extend our hands to our feet without lifting our backs from the ground. Sufficient frequency is important in this exercise, and then measuring the waist will bring pleasure and pride in the work done.

These home abdominal exercises for women do not require much space or special equipment. You can perform the complex at any time, it does not take much time and does not require any physical training. Nevertheless, the training is very effective.

How to do home exercises for women in the abdomen?

rules for doing exercises to lose weight

You need to follow some rules and recommendations for the trainings to give the desired results. Make sure you do a simple warm-up before you start - walking or jogging is great.

When doing each, make sure the back is round and the bottom is not swaying. Otherwise, you may be injured because the main load is on the spine, not the press. Also, make sure that the tension is only in the abdominal muscles.

All abdominal exercises are designed to squeeze, not to increase muscle volume. Therefore, the number of repetitions should be significant. You can start with 20 by gradually increasing the number of repetitions and approaches.

Tighten your muscles well at the end of the workout: this will speed up the weight loss process and prevent blockages. Of course, a proper, balanced diet, regular exercise, conscientious performance of all the described exercises will lead to the realization of your desire - you will soon get rid of the formation of fat in the stomach and lower back.