The most effective exercise to lose abdominal weight

Everyone has probably heard of body fat that occurs in anyone, regardless of gender and age, but it is important to understand that it is a serious threat to the body and should not be neglected. The severity of the phenomenon is evidenced by the fact that in medicine even a separate direction has emerged that dominates this problem: morphomedicine. Scientists around the world are exploring the causes of obesity and developing effective exercise complexes to combat it. In this article, we will look at the causes of body fat, as well as the simple daily exercises necessary for a healthy and beautiful body.

Reasons for the appearance of fat.

Since the subject has already been sufficiently studied and even has its own medical terminology, we will consider the main factors in the appearance of fat in the waist area:

1. Eat excessively- the first and most basic reason why your body stops adapting to you. First of all, if you constantly overeat, a person is threatened by distension of the stomach and has to go back to consuming more food - this becomes a vicious cycle. Second, with systematic overfeeding in the blood of women, the level of the hormone cortisone increases, which slows down the processing of fats and carbohydrates.
2. Women can be disappointed with the hormone adrenaline.- with its sharp increase, a large amount of insulin enters the body, which, in turn, ensures the metabolism of carbohydrates and participates in the formation of fats. Insulin synthesizes glycogen, in fact, it contributes to the formation of glucose deposits in the liver. However, its increased production does not allow internal fat stores to break down.

3. Excess trans fat, contained in margarine, buns and all kinds of fast food, it is deposited in the stomach in fatty folds. This is the most dangerous type of fat; Even the naturally slimmest figure will be spoiled if you consume these unhealthy foods in large quantities.
4. Men should not abuse beer.After all, it has been no secret for a long time what it is that interrupts the work of the hormone testosterone. This characteristic male hormone effectively fights the accumulation of excess fat (if left unchecked).

Did you knowRapid weight gain after quitting smoking has long been proven to be a myth. Smoking speeds up your metabolism, but not to the point where obesity occurs after you quit smoking.

Why Visceral Fat Is Dangerous

Visceral fat is more than a simple accumulation of fat deposits on the sides and abdomen. This is the fat that covers the internal organs, altering their function. Blood and lymph stop circulating in sufficient volumes, the flow of oxygen slows down, which has serious consequences for the body:

1. A person begins to malfunction in the respiratory system (shortness of breath appears), experiences increased fatigue.
2. There are problems with the lungs, liver, gastrointestinal tract, and heart muscle.
3. There is a risk of diabetes and cancer.
4. Alterations in the hormonal system. In women, as a result, it is impossible to conceive and have a child.

Contrary to popular belief that only genetics controls our body, science proves otherwise. The body can be bigger or thinner, but its health depends on our lifestyle. Physical activity and proper nutrition, which are often talked about on television and on the Internet, have not really lost their meaning to this day.

Exercise efficiency rules

Do not neglect exercise, but if you have already acquired a significant amount of body fat, an effective set of exercises for weight loss specially selected by doctors will help you. In order for these simple exercises to be most effective, you need to do them regularly, as well as to the limit of your abilities - the muscles should be tense as much as possible.

In addition to physical activity, adequate motivation is also necessary, that is, a positive attitude. If you have a goal and are ready to move toward it despite your own difficulties or the reactions of others, do any exercise with a smile and in a good mood.

At the same time, do not forget that the result will have to wait a bit. It is possible to lose weight in a week, but this is unlikely to be your ideal right away.

Did you knowPeople who have lost weight sleep much better. In turn, healthy sleep promotes efficient fat burning.

Finally, proper nutrition should be your companion for a long time, and better if it will be forever. Give up junk food like fast food, don't accumulate harmful trans fats in the body, eat more vegetables and fruits. If, out of habit, it will be difficult for you to complete your diet with 80% of the right food, do so by at least 50%: when the habit is formed, increase this value.

Weight Loss Exercises For Beginners

Whatever part of the body your efforts are aimed at, any workout is based on three principles: first, the warm-up, then the training itself, and at the end, the cool-down, the final part. The entire set of exercises is performed according to the "top-down" scheme and ends with stretching. When you are just starting to get into the rhythm of training, it is important not to meet the standard, but to achieve the preparation of the body.

Therefore, during the first few sessions, do the exercise as much as you can until the tingling sensation appears in the muscles. Then you should take a break from the breathing exercises and move on to the next exercise. Over time, the body will get used to it and 20 reps will no longer be difficult for you.

At home

You don't have to spend money on gyms to lose weight. Today we will see what exercises should be done to achieve a maximum and fast effect.

"Bike"

This exercise is a combination of static and dynamic loads. Correct execution ensures the pumping of the middle part of the press, as well as additional stress on the muscles of the hips, spine and lower back.The simplest or most basic way to make a "bicycle" is as follows:

• you lie on your back, your hands are behind your head, you press your lower back firmly against the floor, your legs are bent at the knees and you stand on the floor;
• now you need to pull your legs off the floor, working with your abdominal muscles, and lift them up (without bending your knees);
• then the upper body is lifted off the ground and your task is to reach the right knee with the left elbow, stay for a few seconds and then switch sides.

It is recommended to do three sets of ten repetitions, with small pauses between sets, no more than 30 seconds. Your task is to exercise the muscles slowly and with high quality.

Among the possible errors during exercise, the most common and dangerous is pulling the neck to the knees, rather than with the body.

Important!Do not put your hands together, otherwise it will increase the load on your neck and cause pain in your cervical spine.

And remember that in this exercise we do not swing the legs, but the abdominals, you should not transfer the main load to them.

Cramp

The exercise is done like this:

• starting position: lying down, with your hands behind your head. The back is close to the ground, the legs are bent at the knees and the feet are also pressed against the ground;
• while we exhale, we hold our breath, then we lift our head and shoulders, as if pushing them towards the stomach;
• We stay in this position for a few seconds, then we return to the starting position.

You should not try to improve the exercise and twist your body in the process of doing it: this way you can accidentally displace the spinal discs.

Diagonal crunches with ball

Such an exercise immediately covers a whole complex of muscles: the inner thigh, the lower part of the press and the oblique muscles of the abdomen.

It is performed in a standing position:

• you are holding a ball or other weight material, his arms are raised above his right shoulder and his left leg is bent at the knee, at right angles to the floor;
• exhaling, lower your hands with the ball obliquely, towards the left thigh, while inhaling, return them to their original position;
• keep your back straight and also keep your balance, for which the named muscles will be used;
• after a short rest (30-40 seconds) repeat the exercise on the right leg.

"Bridge"

As you bridge, you force all your abdominal muscles to work, giving yourself beautiful abs and a deep waist. There are several options for this exercise, they are quite easy. Let's consider the main ones:

1. Gradual:lying on the floor, stretch your arms along your body, bend your legs at the knees and spread them shoulder-width apart. Then raise your hips as high as you can. Hold for a few seconds, then lower yourself gently. The exercise must be repeated at least 30 times.

2. Close:Lie on the floor with your feet together. Stretching your gluteal muscles, raise your pelvis as much as possible. The main thing is to make sure your legs don't get separated in the process.
3. A leg:starting position as in a gradual bridge. Next, the right knee is pulled towards the chest and fixed in this position. Now you need to tense the hips of both legs, forcing the buttocks and abs to work. Lock in the highest position possible for 2-3 seconds and lower yourself gently. 20 sets are recommended for each leg.

Plank

The table refers to exercises for static loads. In fact, this is a handstand, but at the same time it is necessary to keep the abdominal muscles and the glutes in tension. Your task is to hold on in the correct position for the maximum of time.

Important!First of all, make sure you get into the position correctly, and only then do the exercise for a while. Otherwise, there is a danger of damaging the spine.

The correct board is done with arms outstretched. But for beginners, an option was invented on the elbows bent and fastened with a lock to practice how to support the body and find balance. In this case, it is recommended to do 3-4 15-second sets with 30-second breaks. Also, the time gradually increases.

Performance:

• the elbows are below the shoulders, the legs are elongated and straight, the socks rest on the floor;
• the body should form a straight line, therefore, do not raise the pelvis too high, but also do not sag the lower back;
• the hips are, as it were, pulled inward, gathered, the shoulders are straightened, the head looks down and straight, there is no need to twist it;
• the press is tense, the buttocks too;
• weight is concentrated on elbows and toes, breathing is even; Notice, because of the concentration on the technique, many do not notice how they are holding their breath.

There is also a side bar, where you stand on one arm bent at the elbow and the other is located exactly along the body. The legs are placed one on top of the other or one leg slightly in front of the other. The principle is the same: the body should form a uniform straight line, the pelvis is raised, the muscles of the press and the buttocks are tight. It is important to ensure that the buttocks do not relax and do not pull the body back, upsetting the balance.

Finally, the most difficult board is in outstretched arms. It also has a straight and lateral, the execution technique is the same as in the previous exercises, only that the body weight this time is concentrated in the palms and in the socks.

"Vacuum cleaner"

This exercise has gained popularity relatively recently, but due to its high efficiency, it already has a following all over the world. The point is to create a kind of vacuum in the abdomen:

• you stand up, take in more air into your lungs, and then exhale, sucking in your stomach as much as possible;
• If at the same time you have the feeling that the navel is glued to the spine, then you are on the right track. Then you only need to hold for 10 seconds;
• You should inhale air after exercise slowly, through your nose, gradually relaxing your abdominal muscles.

Between sets (3-4 times), you need to take several deep breaths. Of course, the vacuum is done on an empty stomach.

This exercise is good for your transverse abs by making your waist more pronounced and your abdomen flatter. Since static loading is supplemented by correct breathing, the effectiveness and benefits of exercise are increased.

Leg curls

Also called "reverse torsion":

• the starting position is the same as for the normal turn;
• now, when exhaling, it is necessary to tear not only the shoulder girdle from the floor, but also to raise the pelvis, that is, the legs and shoulders are stretched to each other;
• Freeze in this position for a couple of moments, then exhale and take the starting position.

There is a standing twist option:

• starting position: you stand up straight, the legs are brought together, the arms are stretched and raised;
• then, as you exhale, lift one leg, at the same time trying to reach your toes with your fingertips. At the same time, it is important to perform all actions slowly, not hunch your back, be careful with your arms and legs outstretched;
• lowering your leg, you can calmly inhale.

Recommended 10 sets for each leg.

Japanese technique (using a towel)

The modern method of the Japanese doctor Fukutsuji helps not so much to deal with excess fat on the sides, but to return the separated pelvic bones to the correct position, as well as to stretch the spine.

The method is based on using a rolled towel:

• the roller is placed under the back at the level of the navel to a person placed on a flat, hard surface;
• at the same time, the arms are extended upwards, forming a straight line with the body, and the palms are turned downwards and placed with the little fingers to each other;
• the legs are spread shoulder-width apart, the feet are spread out so that they can be pressed against each other with the thumbs;
• then you only need to stay in this position for five minutes.

The Japanese technique already has many positive reviews regarding cessation of back pain and waist reduction. The method itself is based on the observation that with age, the bones of the pelvis and hypochondrium of humans begin to "disperse" and the intervertebral discs flatten from constant stress and a decrease in the level of collagen in the body. By tensing the bone apparatus, you help your body get in shape, because everything is interconnected. In combination with other exercises, the Japanese technique gives real results in just one week.

Respiratory

Proper breathing is the key to a constant and powerful flow of oxygen in your body. Because of this, the muscles that we tense to create an ideal figure work better. Spending half an hour a day exercising and 15 minutes breathing exercises will have a complex positive effect on your body.

The most popular today are body bending and jianfei gymnastics (which literally means "lose fat" in Chinese).

Did you knowYou can gain weight by eating low-fat foods. Healthy dairy vitamins are poorly absorbed without fat. Also, low-fat foods are high in sugar.

Bodyflex is an American adaptation of yoga in relation to the needs of those who are losing weight. The diaphragmatic breathing system is suitable for any age and body condition, takes very little time (15 minutes a day) and not only improves waist size, but also actively fights wrinkles and fat deposits on the hips.

The main nuances are:

• correct the exhalation through the mouth, as if you were squeezing the already unnecessary air from yourself;
• a sharp, noisy inhalation through the nose with the mouth tightly closed. When the lungs are full to the maximum, it is necessary to remain in this state for at least a few seconds;
• a strong exhalation of residual air through the mouth pushing it out with the diaphragm and stomach. You need to push the air quickly and sharply;
• holding your breath (difficult stage), when you need to stop breathing with your nose and mouth, and begin to contract the stomach, bringing it to the back and under the ribs;
• inhale through your nose. When your stomach is already "glued" to your back and you can no longer be without air, simply release your muscles and relax, allowing air to fill your lungs.

All body bending exercises are performed in a complex way, in the order listed.There are many more exercises for different muscle groups, such as "cat", "swallow", which are familiar to us since childhood, but which lose half their effectiveness due to bad breath.

Jianfei is advertised as a passive weight loss technique. Breathing exercises improve metabolism, oxygenate the body, stimulate general tone, and relieve fatigue. There are several exercises in the complex: "wave", "frog" and "lotus". For example, the first reduces the feeling of hunger, which, of course, contributes to weight loss:

• lying on the floor, bend your legs to place your feet flat on the surface of the floor;
• distribute the palms: one on the chest and the other on the stomach;
• breathe slowly now;
• When inhaling, the stomach is drawn in and when exhaling, you should try to inflate it.

If you feel dizzy, change your breathing rate or pause.

Cardio workout

Cardio is not about shedding body fat, but about converting glycogen stores into energy for a healthy body. These workouts work only in combination with proper nutrition, as losing weight is part of the body's recovery after exercise, provided there is a lack of calories.

The most effective are crossfit, various aerobics, jumping rope, swimming.

Did you know15 minutes of jumping rope will replace a full hour of running.

In the gym

1. Classes in the trajectory of the orbit (ellipsoid).Correct position: legs slightly bent, arms at chest level, head straight. If you have chronic diseases of the cardiovascular system, it is imperative to consult a doctor before starting classes.
2. Exercise bike.Effective on thighs and sides, tightens the glutes. By leaning forward you will work all the muscles, leaning back make only your legs work.
3. Swings on a static trainer.While standing, grasp the handle, leaning slightly forward with your body. Place the leg that is being stressed on the support and the free leg behind the roller. Inhale, bring the thigh of the free leg back, freeze for a few seconds, and gently return to its original position.

Additional charges

1. Running / brisk walking.Jogging is not recommended for heavy people as this puts too much stress on the spine and joints.
2. Leisure.Play beach volleyball, play badminton, kick the ball in the stadium. All this will strengthen health and add resistance to the body.
3. Swimming.
4. Family cycling.These are some of the best family and health promoting moments.
5. Climbing stairs or uphill.Joint training of muscles and respiratory system.
6. Attend boxing lessons.In addition to the general tone, such an event will give you self-confidence.

City dwellers, whose bodies are weakened by constant stress and sedentary work, poor ecology and unhealthy diet, must take care of their health. Just 30 minutes of simple exercises a day can drastically change your life, you just need to choose them correctly and do them regularly.