In the human body, the largest fat "deposits" are concentrated in the subcutaneous tissue and in the abdominal cavity and its wall, that is, in the abdomen. In a normal state, fat accumulates in an adult by increasing the size of existing fat cells (adipocytes). But with excess fat in the cell, the process of their reproduction begins, leading to a multiple increase in the number of fat cells. They begin to accumulate, including between the organs of the abdominal cavity (visceral fat), as well as the lower and upper parts of the body. At the same time, the belly fat layer of overweight people can reach a thickness of 10, 15, or even 20 cm (for comparison: in walls and seals, the thickness of subcutaneous fat is 5-10 cm). Will lean belly exercises help "shake up" excess fat?
Effective Belly Slimming Exercises
In principle, exercises for rapid weight loss belly - without a properly balanced nutrition system - will not give the desired effect. Because adipose tissue is just a “warehouse” of extra pounds. It actively maintains its presence in the body with specially produced peptide hormone leptin, which performs the function of "control and exploration" in the system of energy metabolism.
But not everything is so optimistic. Triglycerides are synthesized in adipose cells, consisting mainly of adipose tissue. When triglycerides are broken down, the body receives energy, and the more energy consumed, the more triglycerides are broken down. That is, exercises to lose weight in the abdomen is very intense physical activity, in which there is an increase in fat consumption. The main thing is that breakfast, lunch and dinner are not accompanied by morning exercises to soothe the abdomen, whose caloric content would exceed the energy expended on their application. . .
So, home exercises for belly weight loss, according to weight loss experts, should be done at least three times a week. From the beginning of the classes, each exercise is done 8-10 times, and after one is drawn into this business, each exercise to lose weight on the abdomen at home must be done 20-25 times each on its own. least.
A standard set of exercises to lose weight in the abdomen includes doing exercises in different positions - standing, sitting and lying down. The following exercises are performed while lying down:
- Lying on your back, legs and arms straight, arms stretched along the body. Without bringing your shoulders forward, while inhaling, raise your back from the floor, raise your arms straight along your legs, sit down and lean forward, trying to reach your toes with your hands. Upon exhalation, gently return to its original place.
- Lying on your back, your legs are bent at the knees, and the feet almost shoulder width apart. Hands are wound behind the head, fingers "locked", angled to the sides. Inhale - the head, shoulders and shoulder blades come off the floor (the chin should not be pressed against the chest), tense the abdominal muscles. In this position, hold for 5-10 seconds. Exhale - take a lying position again.
- Lying on your back, legs and arms straight, arms stretched along the body. Straight legs are raised on inhalation 30 degrees in relation to the plane of the floor, this position is maintained for five seconds, and at the exit the front position is taken.
- The starting position is the same as the previous exercise. As you inhale, bend your knees and perform a movement that mimics cycling (30 seconds three times, with 5 second pauses).
- Lying on your back, legs bent at knees, arms straight outstretched along body. When inhaling, raise the pelvis off the floor (with emphasis on the scapular region of the back) so that the stomach is in line with the knees. The position is held for 5-10 seconds and the starting position is slowly taken at the exit.
- Lying on your back, legs bent at the knees, arms behind the head, angles to the sides. Inhale - extend the angle of the left hand towards the right knee. Exhale - front position. Inhale - the angle of the right hand extends to the left knee. Exhale - front position.
Fixed abdominal thinning exercises
Simple but effective abdominal thinning exercises - traditional squats and bending.
- Stand straight, feet together, hands on waist. Keeping your back and shoulders as straight as possible, squat without lifting your heels off the floor. The lower the squat, the more pressure is placed on the abdominal muscles during stretching. If you have difficulty, you can do this exercise and keep your hand, for example, on the back of a chair.
- Stand straight, feet shoulder width apart, hands at waist or behind head. Inhale - lean forward, exhale - straighten, inhale - bend back, exhale - straighten.
- Stand straight, feet shoulder width apart, raise your arms. Inhale (at a cost of 1-2-3) - bend forward spring with the fingers touching the feet or the floor. On account 4 (exhalation) - take the starting position.
- Stand straight, feet shoulder width apart, hands at waist. Tighten the abdominal muscles firmly, then (without holding your breath) relax the muscles. The exercise is repeated 10-15 times.
Sitting Abdominal Slimming Exercises
When doing abdominal thinning exercises while sitting, you need to make sure that your back and shoulders remain straight. This increases the load on the abdominal muscles.
- Sit on the floor, legs straight, arms set back slightly in support position. Keep legs straight together, lift them off the floor and “pull” circles in the air with both feet - three times on the left and the same amount on the right. Repeat the exercise 3-4 times with short breaks.
- Sit on the floor, legs straight, arms straight forward. Alternately raising the buttocks and pushing the abdominal muscles, move forward and backward (one meter). Repeat the exercise 5-6 times.
- Sit on the floor, legs straight, arms slightly back in the support position. Keep legs straight together, bending back slightly, and lifting them off the floor alternately. The exercise is repeated in three sets of 10 times.
Stomach Slimming Exercises for Men
Men with the same success as women can do all of the above exercises to lose the abdomen, but the number of repetitions should be increased (up to 20-25 times). But the exercises with increased load:
- Lie on the floor, legs straight, arms straight out along the body. As you inhale, raise your legs straight up (do not lift your head and shoulders! ) And hold them in this position for 10 seconds. On exhalation - assume the original position. As you exercise, the time you keep your legs should be gradually increased.
- Sit on the floor, legs straight, arms slightly back in the support position. Keep legs straight together; bending back slightly, raise your legs off the floor, bend at the knees and push to your chest. Then straighten your legs and lower them to the floor.
- The starting position is similar to the previous exercise, but the legs are raised, bent and pushed to the chest alternately - right and left separately.
Abdominal thinning exercises for men involve the active use of a horizontal bar. This is the simplest of them: hang on straight arms, then, while inhaling, bend your knees and slowly straighten them, raising them parallel to the floor (or ground). On exhalation - return gently to the starting point.
Bodyflex exercises for belly weight loss
A large complex of breathing exercises to relax the abdomen - bodyflex, developed by the American Greer Childers over 20 years ago.
Bodyflex exercises to lose weight on the abdomen are believed to be aimed at "saturating the body with oxygen", which is achieved by temporarily holding breath. In this case, breathing exercises are combined with isotonic and isometric exercises, that is, static and power muscle tension without moving the body parts participating in the exercise.
Breathing exercises to relax the abdomen using the bodyflex method
According to the bodyflex technique, you need to release all the air from your lungs - through your mouth, making your lips a "tube". A quick, intense breath is then taken through the nose (the breath should be acoustic) - to fill the lungs to capacity. After that, raising your head, you need to exhale all the air with all your strength - but this time through a wide open mouth. But now you should hold your breath fully, tilt your head to your chest and pull into your stomach as much as possible (for 8-10 seconds). The final step is to relax your abdominal muscles and take a normal breath. All bodyflex exercises are performed to relax the abdomen at the stage to hold the breath (and pull in the abdomen).
Front position: kneel, bend over and rest on the floor with palms straight. The back is straight, the head is raised. Breathing exercise is done (as described above) and while holding your breath and pulling in your abdomen, you need to tilt your head and arch your back as much as possible. This pose is held for 8-10 seconds. This is followed by exhalation and relaxation of the back and abdomen. The exercise is repeated three times at intervals of 15-20 seconds.
Here is another exercise, which requires you to lie on your back, spread your legs slightly less than shoulder width apart and bend them at the knees (feet completely on the floor), arms outstretched along the body. Then do a breathing exercise (as described above) and pull into the stomach. When holding your breath, you should: raise your hands and rub your head off the floor (throw it back), your shoulders and back, and raise them as high as possible; return to the supine position and, touching the back of the head to the floor, repeat the movement. After the second lift, gently return to its original place and inhale, relaxing the stomach. This exercise is repeated three times at half-minute intervals.
Finally, lower abdominal slim exercise. Lie on your back on the floor, legs straight together, arms bent at the elbows (palms down) under the buttocks. After the breathing exercise is complete - with the breath and abdomen withdrawn - the legs are raised slightly above the floor (the toes are stretched, the head and shoulders remain motionless) and wide swinging "scissors" are made, atchange the position of the legs (above or below the other). Movements are made in eight to ten counts. The legs are lowered and breath taken. Repeat - 3-4 times with 20 second breaks.
Despite most breathing exercises, including breathing exercises to relax the abdomen, it is believed that the bodyflex system may be unsafe, due to high blood pressure and rhythm disturbances. resulting heart.
Another system of breathing exercises (again in combination with physical activity) is to reduce fatty deposits on the thighs and abdomen - oxysize. Really, you don't have to hold your breath here. Oxysize is generally a modified version of the American body, supplemented with abdominal breathing. There is nothing new here, because yoga has long practiced diaphragmatic breathing (eastern, lower or abdominal breathing), which has special pranayama techniques.
Subtle abdomen yoga exercises
Abdominal breathing is used to increase the supply of oxygen to the bloodstream and to strengthen the muscles in the lower abdomen. This is the svadhisthana chakra, which in Ayurveda is considered to be responsible for human immunity and general vitality.
This seems to be the most accessible technique for doing yoga breathing exercises to relax the abdomen: you need to place one palm on your chest and the other on your stomach, take a deep breath through your nose, infusing your stomach so that your palm rises (along with the abdominal wall). In this case, the palm located on the chest should remain motionless. The exhalation is done through the nose, and should be longer and quieter than the inhalation. When you exhale, the abdominal wall should be “pushed” against the spine, as a result of which the palm of the stomach falls to its original position.
Now let's wait for the simplest yoga exercises for belly weight loss.
Bhujangasaga - Cobra Pose
Lie on the floor on your stomach, your legs straight, your knees and feet pressed together, the toes stretched; arms bent at the elbows, lie along the chest, palms forward. When inhaling - emphasizing your palms, slowly and gradually raise the body to the height of the arms that are directly in the support. In this case, the back bends, the sternum is pulled back and up, the shoulders are pulled back and down, the angles are pressed against the lateral surfaces of the chest, and the head is tilted back. Adjust the pose for half a minute (with a breath grip for 5 seconds), then bend your arms at the elbows and, as you exhale, gently lower to the starting point. Repeat the exercise three times.
Ardha Navasana - Half Boat Pose
Sit on the floor, knees bent, arms down along the chest. Around the back, press the lower lumbar region firmly on the floor, the shoulders and the rest of the back remain in weight. Then straighten your legs and raise them 25-30 cm above the floor. Extend your arms towards your legs. The legs, abdomen and lower back are tense, breathing is balanced. Hold this position for 15-20 seconds.
Dhanurasana - bow pose
Effective exercise for losing weight on the lower abdomen, as well as strengthening the spine (reminiscent of the "frog" exercise with which he is familiar since childhood).
Lie on the floor on your stomach, bend your legs at the knees, lift them and grasp the ankles with your hands. As you inhale, bend your back and raise both feet, pulling with your hands to your back. Hold your breath for 5 seconds, as you exhale, release your arms and gently lower your legs to the floor. The number of repetitions of the asana is three or four times.
Halasana - Plow Pose (simplified version)
Lie on your back - head against the wall (at a distance of about half a meter), your legs straight, arms straight along the body. On inhalation, raise straight legs up, bend your arms and place your hands on your hips, holding your body. On exhalation - throw feet just behind your head, turn your feet against the wall. Stay in the asana for 10 seconds, breathe deeply. On exhalation - unbend slowly, when your back lies firmly on the floor - lower your legs gently. This belly slimming yoga exercise is beneficial to make fat deposits not only on the abdomen, but also on the hips.
The body is a “burden” that a person carries with him at all times. And it takes effort and perseverance to lighten this burden. They will only help to do exercises systematically to lose weight in the abdomen and in this way join those extra pounds.