The abdomen is one of the most problematic areas of the female body. Here you can quickly get excess fat and spend many months on it. Many women still do not find an effective way to combat cellulite formations in this area. A woman’s body means there is a layer of fat on her belly, but for most of the decent sexes it is too big. In mature women, the stomach may even sag too. Even the thinnest girl can have centimeters in the waist area if she has a bad lifestyle. To get rid of fat in this area, you need to do homemade exercises for your abdomen and follow the rules of a balanced diet. Only together will these funds be effective. It cannot be without voluntary efforts.
Eating rules to reduce the abdomen
A low calorie diet is essential to reduce your stomach. It should 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 diet, you can get rid of body fat with home exercises for your abdominal muscles and simple nutrition guidelines. Here are the foods you need to choose from your daily diet if you want to eliminate this annoying problem.
- Fast food and other harmful products - mayonnaise, ketchup, smoked meat, sausages.
- Cakes and sweets - chocolate, sweets, cakes, pastries.
- Reduce your salt intake as it retains water in your body, leading to unnecessary swelling.
- Alcohol. It promotes dehydration and improves appetite.
In addition, abdominal home exercises should be combined with drinking balance and aerobic exercise.
Exercise for abdominal weight loss at home, as abdominal fat is not only ugly but also dangerous to human health. There is a misconception among many women that the abdominal area is increased from plenty of fatty foods. In reality, however, the main reason for this is the excessive caloric content of foods, so you must first reduce the amount of carbohydrates you consume.
Homemade exercises for abdominal muscles
It is difficult to get rid of cellulite deposits in the waist area, but it is even possible at home. If you do a series of exercises for belly dieting at home regularly, 2-3 times a week, the result will be noticeable in a month. For a workout to be most effective, you need to work all the muscles equally. For the attention of the upper press, we recommend body fat removal exercises.
- The main home exercise for the abdomen is twisting. We lie on our backs, our hands behind our heads, feet shoulder-width apart, bent at the knees. As you inhale, we raise the shoulder blades while the back is round, the lower back is adjacent to the floor, and the elbow is spaced apart. We exhale when we exhale. It is important to do this exercise with a short amplitude and not forget about breathing. The pace should be fast. Must be completed 3 times 20 times.
- The starting position is the same, but we raise our legs, you can put it on a chair. The exercise is repeated as before.
- In the same position, while inhaling, we extend your elbows to the opposite knee and lift your leg off the chair. Do 10 times at each foot, number of approaches - 3.
Now effective homemade abdominal exercises for women aimed at building the lower abdomen:
- We lie straight, arms behind our heads, legs straight. Slowly raise the straight legs at right angles to the floor and then tear off the pool to create a simplified version of the “birch”. We linger for a few seconds at the top point. 15 repetitions are sufficient.
- The starting position is the same, but we put our hands under the buttocks. Raise your legs 40 cm from the floor and start bending and bending your knees. Important - feet should always be above the floor.
- For the lower press, regular leg raises are perfect when they return to their starting position.
The following abdominal home exercise is aimed at working the oblique abdominal muscles and reducing the waist. We lie on our backs, arms are all over the body, legs are bent at the knees. We reach out to our feet at a fast pace without lifting our backs off the floor. In this practice, proper frequency is important, and then measuring your waist will bring you joy and pride in the work you do.
These homemade abdominal exercises for women do not require much space or special equipment. You can do the complex at any time, it doesn’t take much time and doesn’t require any physical preparation. Nevertheless, the training is very effective.
How to do abdominal exercises at home correctly for women?
In order for the exercises to produce the desired results, some rules and recommendations must be followed. Before you start, be sure to do a simple warm-up - great for walking or running.
When performing each of these, make sure your back is round and your lower back is not lowering. Otherwise, it may be damaged, as the main load is not on the press but on the spine. Also, make sure that the tension is only in the abdominal muscles.
All abdominal exercises are designed to tighten muscles, not to increase volume. Therefore, the number of repetitions should be significant. You can start with 20, gradually increasing the number of repetitions and approaches.
At the end of your workout, you need to stretch your muscles well: this speeds up the weight loss process and prevents them from clogging. Of course, a proper, balanced diet, regular exercise, conscientious performance of all the described exercises will lead to the fulfillment of your desire - you will soon get rid of fat deposits in the stomach and waist area.