Exercises to lose weight at home

The belly is one of the most problematic areas of the female body. You can quickly acquire excess fat here and spend many months getting rid of it. Many women still cannot find an effective method to combat the presence of cellulite formations in this area. A woman's body implies the presence of a layer of fat in the abdomen, but for most fair sex it is very large. In mature women, the stomach may even give way a lot. Even the skinniest girl can have extra inches at the waist area if she leads the wrong lifestyle. To get rid of the fat in this region, you need to do homemade exercises for the abdomen and follow the rules of a balanced diet. Only in combination will these funds be effective. Volitional efforts cannot be dispensed with.

Dietary rules for belly reduction

Eating a low calorie diet is essential to reduce the belly. It must 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 don't go on a specific diet, you can get rid of body fat with homemade abdominal muscle exercises and simple dietary guidelines. Here are the foods you should cut out of your daily diet if you want to eliminate this irritating problem.

1. Fast food and other harmful products - mayonnaise, ketchup, smoked meats, sausages.
2. Cakes and sweets - chocolate, sweets, cakes, cakes.
3. Reduce your salt intake, as it retains water in the body, which causes unnecessary swelling.
4. Alcohol. Promotes dehydration and improves appetite.

In addition, home exercises for the abdomen must be combined with the balance of drink and aerobic activity.

It is necessary to exercise to lose weight at home, because belly fat is not only ugly, but also dangerous to human health. There is a misconception among many women that the abdominal area is dilated by the abundance of fatty foods. However, in fact, the main reason for this is the excessive caloric content of foods, so first of all, it is necessary to reduce the number of carbohydrates consumed.

Homemade exercises for abdominal muscles

Removing cellulite deposits around the waist is difficult, but it is even possible to do it at home. If you perform a series of exercises to lose weight at home regularly, 2 to 3 times a week, the result will be noticeable in a month. For a workout to be more effective, you need to work all your muscles equally. We present your attention exercises to the upper press, which remove body fat.

1. The main home exercise for the abdomen is twisting. We lay on our backs, hands behind our heads, feet shoulder-width apart and knees bent. When inhaling, we lift the shoulder blades, while the back is rounded, the lower back is beside the floor and the elbows are apart. On exhalation, we descend. It is important to do this exercise with a short range and do not forget your breathing. The pace must be fast. You need to complete 3 sets of 20 times.
2. The starting position is the same, but we lift the legs, you can place them on a chair. We repeated the exercise in a similar way to the previous one.
3. In the same position, when inhaling, we extend our elbows to the opposite knee, raising the leg of the chair. Do 10 times for each leg, number of approaches - 3.

Now effective homemade abdominal exercises for women with the goal of building the lower abdomen:

1. We lay in a straight line, arms behind our heads, legs stretched out. Slowly lift your legs straight at a right angle to the floor, then pull out your pelvis, making a simplified version of the "birch". We remain at the highest point for a few seconds. 15 repetitions are sufficient.
2. The starting position is the same, but we put our hands under our buttocks. Lift your legs 40 cm off the floor and begin to bend and unfold your knees. It is important - the legs must always be above the ground.
3. For lower pressure, regular leg raises with return to starting position are perfect.

The following homemade exercise for the abdomen aims to work the oblique abdominal muscles and reduce the waist. We lie on our backs, arms are at our sides, legs bent at the knees. At an accelerated pace, we reach out to the foot, without lifting our backs from the floor. In this exercise, a sufficient frequency of execution is important, and then measuring your waist will bring you pleasure and pride in the work done.

These homemade abdominal exercises for women don't require a lot of space or special equipment. You can carry out the complex at any convenient time, it does not take long and does not require any physical training. Despite this, training is very effective.

How to properly do abdominal exercises at home for women?

In order for the exercises to bring the desired result, you need to follow some rules and recommendations. Make sure to do a simple warm-up before starting - walking or running is great.

When doing each of them, make sure that the back is rounded and the lower back does not sag. Otherwise, you can get hurt, as the main load is not on the press, but on the column. Also, make sure that the tension is only in the abdominal muscles.

All abdominal exercises are designed to tighten muscles, not increase their volume. Therefore, the number of repetitions must be significant. You can start with 20, gradually increasing the number of repetitions and approaches.

At the end of your workout, you should stretch your muscles well: this will speed up the weight loss process and prevent it from clogging up. It is clear that proper and balanced nutrition, regular training and conscious compliance with all the exercises described will lead to the fulfillment of the desire - you will soon get rid of fat deposits in the stomach and in the waist area.