Unfortunately, excess weight is not stored in an inconspicuous place, but more often in the stomach. Even on this occasion they say - "To see how much you overdo it, the stomach is on the same side with the eyes". To fight excess body fat at the waist, many of them diligently take so-called belly weight loss exercises. But the load on the press does not give a positive result and it starts to seem that fitness is useless for solving this problem.
In fact, it is not. Many simply make mistakes - both in the choice of exercises and in the preparation of the training program itself.
What exercises should you do to lose weight in the stomach?
To begin with, I will say that there are no weight loss exercises on specific parts of the body. When we lose weight, fat is removed from the whole body at the same time. It is possible to remove "fragmentarily" only with the help of liposuction. It is physiologically impossible to force the body to burn fat in a certain place. Therefore, it is necessary to emphasize the loss of calories in general. Jumps, bends and bends do not reduce belly fat for the simple reason that they require extremely little energy to perform and involve little muscle.
Just imagine - you have a huge amount of muscle in your body and you are trying to lose weight, giving a load only to the abdomen while the rest of the body is inactive. Hence the conclusion - exercises taken separately in the press will not remove excess body fat, but will only strengthen the muscles.
To get rid of belly fat, regular cardio exercises are suitable - walking, running, swimming, cycling, gymnastics and dancing. These activities help the body burn fat directly. Long walks are beneficial.
If you have a lot of excess weight, then you need to rely on complex weight loss and do those exercises that burn a lot of calories - for example, squats with lifting arms, lunges with curves, etc. Remember, the more muscles you work on and the larger the range of exercises, the better.
Another useful set of exercises are balance exercises, such as swinging the leg sideways, when you need to grab the other leg without extra support. In the absence of contraindications, jump rope, swim in the pool.
Exercises to strengthen the abdomen and lose weight
There is a set of exercises that are beneficial for the whole body as a whole and perfectly strengthen the abdomen:
- "Bicycle". Lie on your back, place your hands behind your head and lift your body slightly, raise your legs bent at the knees so that your legs are parallel to the floor, press your lower back firmly to the floor and do not tear it throughout the exercise. With an exhale, extend the right leg forward, at the same time rotate the body to the left, trying to reach with the right elbow to the left knee, return to the starting position. Repeat the exercise on the other side. Continue until you are tired, trying to move at a good pace.
- Stand up straight, place your feet shoulder-width apart, raise your hands and tie your toes. Squeeze the abdomen and pull on the stomach. Bend to the right, extend the arms up and sideways, stretching the lateral muscles. Then, over and over again, lean to the right. Perform the exercise slowly, trying to bend as low as possible.
- "Scissors. "Lying on your back, spread your arms along your body and "press" your lower back to the floor. Raise your straight legs up. Without bending the knees, begin to spread and bring the legs, crossing the ankles. If you can, while moving, lower your legs closer to the floor, but do not tear your lower back.
- "Boat. "This exercise is for the back. What does belly weight loss have to do with it? - you ask. The answer is that the muscles of the back and abdomen are antagonists, i. e. they work in a different direction - the back undoes the body, and the stomach bends. Together they form the waist and need to be strengthened together. Therefore, lie on your stomach, spread your arms up and, stretching your back, gently raise your legs and body up, in this position, hold for a second and sit down. Repeat 10-15 times.
Some important nuances
All of the above does not mean at all that exercises aimed at strengthening the abdomen and oblique abdominal muscles are useless. Strong muscles help support the internal organs. To understand what I'm talking about, look at the people around them - some have their bellies glued forward, but there is no excess fat on them. This is especially evident in weak women who do not engage in sports. Due to the weakness of the abdominal press, the internal organs begin to "swell", forming a kind of abdomen. And the developed muscles support all the organs in the right position, preventing them from moving.
Exercise for the press not only solves the problem of aesthetics, but improves health, as it helps in the proper functioning of the intestines, stomach, liver and other organs. Try to pay attention to your abdomen at least 3-4 times a week, or you can do exercises every day for 7-10 minutes to strengthen the abdominal muscles, then a slim figure and excellent health will always be there.