The problem of fat in the waist area worries many, so the question "How to properly pump up the abs at home to remove the stomach and sides?"worries most girls, because not every woman has the opportunity to go to the gym.For this reason, today we will look at effective exercises for the lower and upper abs that you can perform at home.
The abdominal area is a problem area for the vast majority of girls and women around the world.Even slim girls can develop a small belly if they stop eating properly and start skipping workouts at the fitness club.What about plumps?Their stomach must be constantly monitored.
If you want to prepare your body for summer or a trip to the sea and get rid of that annoying belly with abdominal exercises, we will tell you how to do it as quickly and efficiently as possible.Let's find out how to pump up the abs to lose abdominal fat and is it possible to get rid of the belly by pumping up the abs?
How many times should you pump your abs to lose belly fat?
It is advisable to do abdominal exercises every day, but if you find it too difficult, then at least once every other day.The total number of lessons per week must be at least four.There is no need to immediately jump into the pool and exhaust yourself with dozens of approaches and hundreds of repetitions of each exercise.Start small.
To start, 5 to 10 repetitions per set and 30 repetitions in total will be enough.In the future, increase this number to 50. How much you will need to pump your abs to get rid of your belly depends on many factors, including diet and individual characteristics of the body.
During training, focus on your feelings and well-being.You should feel your muscles contract.If you don't feel them, you're probably doing something wrong.
To see results as quickly as possible, do the exercises twice a day – morning and evening.
Rules for abdominal exercises
It is possible to pump up your abs both at home and in the gym.Motivation and focus on results will definitely do the trick.And in combination with diet, you are sure to get what you want in the shortest possible time.
How to eat during training to lose belly and side fat?
Many girls are interested in the question "If you pump up your abs, will belly fat disappear?"”, without a doubt!In combination with proper nutrition and regular physical activity, the result will not keep you waiting and you will soon notice that your stomach and sides will begin to shrink.However, it is important to remember: abdominal training is not an excuse to eat sweets uncontrollably.Agree, training will bring little benefit if you yourself destroy the achieved result.
For your training to bring more results, you need to eat correctly and in a balanced way, but in no case should you starve or follow a diet that includes only a few apples a day in your diet.Try increasing your protein intake and reducing your fat and carbohydrate intake.
To specifically get rid of fat, you need to make your body do cardio exercises (running, cycling) in order to expend as much energy as possible and thus burn fat.
If abdominal exercises for the stronger sex and the weaker sex are the same, then the goals are different.Sculpted abs look attractive on guys but six pack abs for a girl is clearly too much and many will agree with that but two vertical stripes look pretty good.And a dried and fat-free body can pose a danger to the beautiful half of humanity.As a result, the fat balance in the body will be disrupted, leading to problems with reproductive function.So in everything you need to know when to stop.
How to properly and quickly pump up your abs at home to eliminate fat from the abdomen and sides
Before classes start
It is necessary to follow simple rules for the training to be successful:
- All exercises performed while lying down should be performed on a hard, flat surface, roughly speaking, on the floor.If the floor seems too hard, place a fitness mat on the floor;
- Fresh air should be supplied to the room;choking will not only create discomfort when breathing, but also increase the load on the heart;
- Stock up on carbon-free drinking water or special drinks that improve metabolism.
- It is necessary to maintain an interval of three hours between the last meal and training;
- Before you start directly doing abdominal exercises, you should perform a short general warm-up to warm up the muscles;
- The abdominal muscles can recover very quickly, so do not take a long break between exercises;
- Only regular training will bring results.
Effective abdominal exercises that will help you quickly remove your stomach and sides at home
How to pump up your lower abdominal muscles at home?
To pump up the lower abdominals, exercises such as lifting the body off the floor by 45 degrees and raising and lowering the legs are most often used.Accurate execution of these exercises will help girls properly pump up their lower abs at home.
Raise body off the ground 45 degrees
Execution: lie on your back, bend your knees, without lifting your feet from the ground.Lift your torso, stretching your arms up and forward as much as possible.Make sure your abdominal muscles are tense as much as possible.Start with 20 to 30 repetitions, then gradually increase to the maximum number possible for you.
Raise and lower your legs
Execution: lie on your back, legs straight, arms alongside your body.Raise your legs to a 90-degree angle to the floor.Lower your legs as low as possible, but until your lower back touches the floor.Do 15 to 25 repetitions.
Universal exercises for the upper abs
“How to properly pump up your abs to eliminate belly fat, which exercises to choose?”- this question interests many beginners;the exercises below will not only help pump up the upper abs, but also keep the entire abdominal area in shape.
Raise the pelvis
Execution: lie on your back, raise your legs and bend your knees, place your arms alongside your body.As you lift your pelvis off the floor, pull your knees toward your chest.Return your legs to the starting position.Make sure your shoulders don't leave the ground.Do 20 to 30 repetitions.
Crunches
This exercise is a “classic” among abdominal exercises.It is used to pump the upper abdominals.
Execution: lie on your back, bend your legs.As you lift your torso, reach your elbows toward your knees.From the right elbow to the left knee and vice versa.
One of the twist options is the straight twist.
Execution: lie down next to the wall, perpendicular to it.Bend your knees and place your feet against the wall.Raise your feet so that your shoulder blades lift off the floor and your lower back is pressed firmly against the floor.
Callanetic twists -1/100
This exercise differs from regular twists in that it is performed statically.
Execution: just like a regular twist, but with the only difference: when you reach your elbow to your knee, you need to fix the position of your torso for exactly 100 seconds.We counted to one hundred and returned to the starting position.We lay down the other way, fixed the position and counted to one hundred again.Perform the exercise an even number of times.
When performing any twisting exercise, it is important to remember that the lower back should not be lifted off the ground and the neck muscles should be relaxed.
“Plank” is the best exercise to get rid of belly and side fat
An excellent exercise that works not only all the abdominal muscles, but also the muscles of the entire body.The exercise is absolutely static.Plus, the longer you stay still, the better.In terms of effectiveness, it is in no way inferior to dynamic exercises.There are many options for performing the plank exercise.
Execution: you must take a lying position almost like push-ups.Only the emphasis should not be on the palm, but on the entire forearm.Look straight ahead.You need to stand up straight so you can draw a straight line from your head to your heels.Hold this position for 30 seconds to start, then gradually increase the duration up to 5 minutes.
Don't be lazy and do all these exercises every day, because they won't take you much time, no more than 20 minutes.And this, you see, is not such a big price to pay for the beautiful flat stomach you will soon get.
How to Lose Belly Fat in One Week of Safe Exercise
It is easier for regular visitors to fitness centers to lose weight.But the dilemma of getting rid of belly and side fat can be solved at home.
Elementary exercises include twisting a hula hoop and training the abdominal muscles.
Rotating the hoop will prepare the abdominal muscles for exercise, blood circulation will be activated and metabolism will be optimized.Exercise can be easily combined with watching TV.For beginners, it is better to take a lightweight hoop, and over time, make it heavier.Set your feet shoulder-width apart and turn them clockwise.Practice with a hula hoop for 20 minutes.It will be more fun to study with music.
Then you should go to the press complex.You need to perform exercises for losing weight in the abdomen and sides: 15-30 repetitions in three sets with minimal rest.
Effective exercises for losing weight in the stomach and sides:
- Bows.Stand with your hands at your sides and your feet steady.We tilt our body parallel to the floor, stretch in the direction of our left leg and pull our arms in opposite directions.Then we lean to the right (the side looks pinched) and put our hands back on the belt.Repeat in the other direction.The result is a sort of diagonal tilt.
- Body rotations.From the previous position, we turn the body left and right.The torso below the waist remains still.
- Side plank.Lie on your side, lean on your forearm.Lift your body and straighten like a string.Hold as long as you can (ideally 2 minutes).Return and repeat.
- Scissors.Lying on the floor, lift your legs off the floor and cross them at an accelerated pace.
- Bike.Continuing to lie down, bend your leg and extend your knee towards the opposite elbow, doing so for the other side.
- Lateral curves.Take a water bottle in your hand (if you have one, a dumbbell) and lean to the side.Repeat the operation for the other hand.
- Folding knife.Lie on your back with your body fully extended like a string (arms stretched above your head).Lift all limbs at the same time.Try touching your toes with your fingers.
- Lateral twists and turns.The starting position is the same, place your hands behind your head.Place your legs bent at right angles alternating in opposite directions.
Correctly selected physical exercises are a guarantee of beautiful and taut skin.In addition, the process of losing weight will be noticeable, and by exercising in the fresh air you will receive a charge of positive emotions.
Sometimes it happens that it is necessary to get rid of the stomach within seven days and such a problem can be eliminated.Even in a week, if you really want, you can put yourself in order.In this situation, we must not forget that seven days is too short a period.Depending on the time frame, you need to act comprehensively, the components of which are effective exercises for losing weight in a week.
During exercise, the body heats up, more heat and oxygen penetrate into fat deposits, destroying them.During exercise, you can not only get rid of fat, but also rejuvenate.You can do these exercises to lose weight quickly in a week at home.
You need to start the class with a little warm-up: run on the spot (2 minutes) 10 bends forward and to the left and right.jump in place (1 minute)
Main part of the training:
- swing the abdominal muscles.To do this, lie on the floor, bend your knees and place your hands behind your head.Perform body lifts.It is best to start with 10 lifts and gradually add 1 to 2 lifts.
- This exercise should be performed lying on your side, so raise your leg as high as possible and fix it for a few seconds.It is better to start with 5 times on each leg.
- The following exercise will help you tighten your lower abdomen;To do this, you need to lie on the floor, put your hands under your back and raise both legs simultaneously.You need to perform this exercise about 10 times, increasing the load over time.
At the end of such a home workout, do a few stretches and take a contrast shower.
In order for the weight loss process to bring more productive results, you need to follow a few more tips:
- It is best to practice in the morning and evening, and the exercise should be done on an empty stomach, and after exercise you should not eat for about an hour.
- It is impossible to eliminate fatty deposits in a short time without following a diet.Therefore, you will have to limit yourself, at least from sweets and fatty foods.
- Once a week it is advisable to fast, and you can use apples, kefir and buckwheat.Such a day will add more energy to the body and rid it of unnecessary substances.
- if a woman is already 35-45 years old.Here you should take a more thorough approach, for this it is better to do exercises in the pool and follow a diet.But when dieting, it is important not to rely on dietary restrictions.
- If you don't want to exercise at all, walking will help you.You have to walk, work or study a lot.So, ditch the transportation and just use your legs as a means of transportation.
- If excess weight was acquired during pregnancy, then it is impossible to lose it in a week and you should not torture yourself.In such a situation, you need to stick to a healthy diet, exercise as much as possible and everything will go away by itself.