Belly slimming exercises

In the human body, the main fat "deposits" are concentrated in the subcutaneous tissue and in the abdominal cavity and its wall, namely the stomach. In a normal state, fat increases the size of existing fat cells (adipocytes) by aAdults accumulate in the adult. But with the high amount of fat in the cell, the process of reproduction begins, leading to a manifold increase in the number of fat cells. They form the organs of the abdominal cavity (visceral fat), along withAt the same time it starts to accumulate between the lower and upper parts of the body. At the same time, the layer of fat on the belly of overweight people can reach a thickness of 10, 15 or 20 cm (for comparison: in walrus and seal, The thickness of subcutaneous fat is 5–10 cm). Will belly-slimming exercises help to "shake up" excess fat?

effective belly slimming exercise

In theory, exercise for rapid abdominal weight loss - without a system of properly balanced nutrition - will not give the desired effect. Because fat tissue is not just a "storehouse" of extra pounds. It is actively used by the body. A specially produced peptide maintains its presence with the hormone leptin, which performs the function of "control and audit" in the system of energy metabolism.

But not everything is so depressing. Triglycerides are synthesized in fat cells, of which adipose tissue is predominantly. When triglycerides break down, the body gains energy, and the more energy it consumes, The more triglycerides are broken down. That is, exercise to lose weight in the abdomen is very much increased physical activity, with increased fat consumption. The main thing is that morning exercises to lose belly weightBreakfasts are not accompanied by lunch and dinner, which, in terms of their calorie content, will exceed the energy spent on their implementation . . .

Therefore, according to weight loss experts, home exercise for weight loss should be done at least three times a week. From the beginning of the classes, each exercise is done 8–10 times, and a person is required to do this business. After joining, all exercises should be done at least 20-25 times each at home to lose weight on the stomach.

A standard set of exercises to lose weight in the abdomen involves exercising in a variety of positions - standing, sitting and lying down. The following exercises are performed while sleeping:

• Lying on your back, legs and arms straight, arms extended along the body. Without bringing your shoulders forward, breathe in, lift your back up off the ground, your straight arms with your feet. Raise, sit down and lean forward, try to reach your toes with your hands. Upon leaving the breath, return to your original position smoothly.
• Lying on your back, legs bent at the knees, while legs are almost shoulder-width apart. Hands are placed behind the head, fingers "locked", elbows to the sides. Faith - head, Shoulder and shoulder blades come off the floor (the chin should not be pressed against the chest), tension the abdominal muscles. In this position, ginger for 5-10 seconds. Exhale - take a lying position againTake it
• Lying on your back, legs and arms straight, arms extended along the body. When breathing, the straight legs are raised by 30 degrees with respect to the plane of the floor, this position is held for five seconds, out. The initial position is taken at the exit.
• The starting position is the same as in the previous exercise. While breathing, bend your knees and make a movement that simulates cycling (30 seconds three times, with a 5 second break).
• Lying on your back, legs bent at the knees, straight hands extended along the body. While breathing, raise the pelvis off the floor (with emphasis on the scapular region of the back) so that the abdomen is in line with the knees. . The position is maintained for 5–10 seconds and the initial position is taken slowly on exit.
• Lying on your back, feet bent at the knees, arms behind the head, elbows to the sides. Confidence - elbow of the left arm is extended towards the right knee. Exhale - Starting position. Confidence - Right hand. Elbow extends to the left knee. Breathing - Starting position.

Stomach Exercises

Simple yet effective belly slimming exercises - traditional squats and bends.

• Keep your arms straight, legs together, at the waist. Keeping your back and shoulders as straight as possible, do squats without removing your heel from the floor. Lower squats, abdominal muscles more tense during extension. If you have difficulty, you can do this exercise by holding your hand, for example, behind a chair.
• Straight, feet apart shoulder width, hands on waist or behind head. Breathing - bending forward, exhaling - straightening, breathing - bending back, exhaling - straightening.
• Stand upright, feet apart shoulder-width apart, raise your arms up. Confidence (at the cost of 1-2-3) - One bends forward with the feet or fingers touching the floor. 4 on account (exhalation) - take the initial position.
• Straight, feet apart shoulder-width apart, place hands at waist. Tighten abdominal muscles firmly, then (without holding your breath) relax muscles. Exercise is repeated 10-15 times.

belly slimming exercise

Seated

While doing belly slimming exercises while sitting, make sure your back and shoulders stay straight. This increases the weight on the abdominal muscles.

• Straight, put the feet slightly backward in the recourse position, sit on the floor. Place the legs straight together, lift them off the floor and "pull" the circles in the air with both feet - three times to the left andRepeat the exercise 3-4 times with a short pause on the right.
• Sit on the floor, legs straight, arms straight forward. Alternately lift the buttocks up and tense the abdominal muscles, move forward and back (one meter). Repeat the exercise 5-6 times.
• Straight, put the feet slightly backward in the recourse position, sit on the floor. Keep the feet together, bend slightly back, and alternately lift them off the floor. The exercise is repeated in three sets of 10 times.

abdominal slimming exercise for men

All of the above exercises to lose belly can be performed by men with the same success as women, but the number of repetitions should be increased (up to 20-25 times). But with increased weightPractice:

• Lie on the floor, legs straight, arms straight with the body. While breathing, raise your straight legs up (don't lift your head and shoulders up! ) and hold them in this position for 10 seconds. Keep. When leaving the breath - take the original position. As you exercise, the time you hold your feet should be extended slowly.
• straight, feet slightly backward in recourse position, sit on the floor. Keep feet straight together; Leaning back slightly, raise your feet above the floor, bend at the knees and press your chest. Then straighten your legs and lower them to the floor.
• The starting position is similar to previous exercises, but the legs are raised, bent and the chest is alternately pressed - right and left separately.

Exercise for men to thin the abdomen involves the active use of a horizontal bar. The simplest of them is this: Hang them straight on the arms, then, while breathing, bend your knees and slowly stretch them. Straighten, while lifting them parallel to the floor (or ground). Upon leaving the breath - return to the starting position smoothly.

bodyflex exercise for abdominal weight loss

Bodyflex, a popular compound of breathing exercises to thin the stomach, was developed 20 years ago by American Greer Childers.

It is believed that the purpose of bodyflex exercises for abdominal weight loss is to "saturate the body with oxygen", which is achieved by temporary grip of breath. At the same time, breathing exercises are isotonic. And is combined with isometric exercises, that is, tension in static and strength muscles without moving those parts of the body that participate in exercise.

breathing exercises to thin the abdomen using the bodyflex method

According to the BodyFlex technique, you first need to get all the air out of your lungs - through your mouth, making your lips a "tube". Then a quick, intense breath is taken through the nose (breath noise. Should be) - to fill the lungs to capacity. After that, raising your head up, you need to take out all the air with your full force - but this time through a wide open mouth. But now you have toYou should hold your breath completely, tilt your head to your chest and pull in as much stomach as possible (for 8-10 seconds). The final step is to relax your abdominal muscles and take normal breaths. All bodyflex exercises are done only in the phase of holding the breath (and drawing in the abdomen) to thin.

Initial position: Knee, bend and relax with palms of arms straight on the floor. The back is straight, head is raised. A breathing exercise is performed (as described above) and exhaling your breath. While holding and drawing in your abdomen, you should bend your head and your back as much as possible. This posture 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 that requires you to lie on your back, spread your legs a little less than shoulder width and bend them at the knees (feet fully on the floor), arms extended along the body. Next, do a breathing exercise (as described above) and pull in the abdomen. Pausing your breath, you should: raise your arms up and bring your head down from the floor (throwing it back), shoulders andBack, lift as high as possible; Return to the supine position and, while touching the floor from the back of the head, repeat the movement. After the second lift, return to your original position while relaxing the abdomen. Perform this exercise three times at half-minute intervals. It is repeated.

Finally, the lower abdomen slimming exercise. Lie on your back on the floor, legs straight together, arms below the elbows (palms down). After breathing is complete - breath. Holding the belly up and upside down - straight legs slightly elevated from the floor (the toes extended, head and shoulders held steady) and quick wide swings made of "scissors", which changes the position of the feet (Up or down the other). Movements are made in eight to ten counts. The legs are brought down and one breath is taken. Repetition - 3-4 times with a pause of 20 seconds.

Despite the fact that most breathing exercises are beneficial, including breathing exercises to slow the abdomen, it is believed that the bodyflex system is potentially unsafe, because holding the breath causes high blood pressure and heartThe rhythm of is interrupted.

There is another system of breathing exercises (again in combination with physical activity) to reduce fatty deposits on the hips and abdomen - oxygenate. True, you don't have to hold your breath here. In general, oxidation is a modified version of the American body flex, supplemented with abdominal breathing. Nothing new here, as diaphragmatic breathing (eastern, lower, or abdominal breathing) has long been practiced by yoga. , Which has special pranayama technique.

belly slimming yoga exercise

Abdominal breathing is used to increase oxygen supply to the bloodstream and strengthen the muscles in the lower abdomen. Here is the svadhisthana chakra, which in Ayurveda is considered responsible for human immunity and normal vitality. is.

The most accessible technique for doing yoga breathing exercises to thin the abdomen looks like this: You need to place one palm on your chest and the other on your stomach, breathe deeply through your nose, Inflate your abdomen so that the palm rises (along the abdominal wall). In this case, the palm lying on the chest should not remain static. Breathing is also done through the nose, and it should be longer and quieter than the breath. When you exhale, the abdominal wall must be "pressed" against the spine, resulting in the palm falling on the abdomen to its original position.

Now let's focus on the simplest yoga exercises for abdominal weight loss.

bhujangasaga - cobra pose

Lie on your stomach on the floor, legs straight, knees and feet pressed together, toes extended; Hands bent at the elbows, with the chest forward, palms forward. While inhaling - while thrusting with your palms, slowly and slowly straighten the body in support to the height of your arms. In this case, the backBends, sternum is pulled forward and upward, shoulders are pulled back and down, elbows are pressed against lateral surfaces of chest, and head is tilted back. Fix posture for half a minute (Holding a breath for 5 seconds), and then bend your arms at the elbow and as you exhale, slowly lower to the starting position. Repeat the exercise three times.

semi dwelling - half boat currency

Sit on the floor, bend the knees, hands down along the chest. Round the legs, press the lower lumbar area tightly off the floor, stay in the shoulders and the remaining back weight. Then straighten your legs and hold them 25 from the floor. -30 cm lift up. Extend your arms towards your feet. The feet, abdomen and lower back are stressed, also breathing. Hold this position for 15-20 seconds.

Dhanurasana - Dhanush Mudra

An effective exercise to lose weight in the lower abdomen, as well as to strengthen the spine (reminiscent of the "frog exercise" familiar from childhood).

Lie on your stomach on the floor, bend your legs at the knees, lift them and hold the ankles with your hands. While inhaling, bend your back and raise both legs up, with your hands to your back. Pull. Hold your breath for 5 seconds while exhaling, release your hands and gently bring your feet to the floor. The number of repetitions of easy is three to four times.

halasan - plow currency (simplified version)

Lie on your back - head against the wall (at a distance of about half a meter), legs straight, arms straight with body extended. On breathing, raise legs straight, bend your arms and your hands. Place it on your hips, holding your body. When leaving the breath - throw the legs directly behind your head, touch your feet against the wall. Stay in a pedestal for 10 seconds, take a deep breath. Slow down, while your back is firmly on the floor - gently lower your legs. Not only is this belly slimming yoga exercise beneficial for storing fat on the abdomen and on the hips.

The body is a "load" that a person constantly "carries" with him. And it takes effort and perseverance to lighten this burden. Only they allow you to exercise systematically to lose weight in the abdomen. Will help and in this way participate with extra pounds.