In the human body, the main deposits of fat are concentrated in the subcutaneous tissue and in the abdominal cavity and its wall, the abdomen. In the normal state, fat accumulates in an adult as the size of the existing fat cells (adipocytes) increases. But when there is an excess of fat in a cell, the process of its reproduction begins, leading to an increase in fat cells. They begin to accumulate, including between the organs of the abdominal cavity (visceral fat), as well as in the lower and upper parts of the body. At the same time, on top of overweight people, the layer of belly fat can reach 10, 15 or even 20 cm thick (for comparison: in foxes and seals, the thickness of subcutaneous fat is 5-10 cm). Will abdominal slimming exercises help "shake" excess fat?
Effective abdominal slimming exercises
In principle, to lose belly quickly, exercise - without a proper balanced diet - will not have the desired effect. Because adipose tissue is not just a “storehouse” of extra pounds. It actively supports its presence in the body by using a specially produced peptide hormone, leptin, which acts as a "control and audit" in the energy metabolism system.
But not everything is so hopeless. Triglycerides are synthesized in adipocytes, which are mainly composed of adipose tissue. By breaking down triglycerides, the body receives energy, and the more energy is expended, the more triglycerides are broken down. That is, abdominal weight loss exercises are a great increase in physical activity, during which there is an increase in fat intake. Most importantly, eastern abdominal slimming exercises should not be added to breakfasts, lunches, and dinners that exceed the energy spent on their calorie intake. . .
Thus, according to weight loss experts, home exercises to lose the abdomen should be performed at least three times a week. From the beginning of the sessions, each exercise is performed 8-10 times, and once a person is involved in this business, all exercises to lose weight on the abdomen at home must be performed at least 20-25 times.
The standard set of exercises for losing belly weight includes exercises in various positions - standing, sitting and lying down. The following exercises are performed while lying down:
- Lying on your back, legs straight and arms, arms outstretched along the body. Without raising your shoulders forward, inhale, lift your back off the floor, raise your straight arms along your legs, sit down and lean forward, trying to reach your toes with your hands. After exhaling, return to the starting position smoothly.
- Lying on your back, legs bent at the knees and feet almost shoulder-width apart. Hands are placed behind the head, fingers "locked", elbows to the sides. Inhale - the head, shoulders and shoulders rise off the floor (the chin cannot be pressed against the chest), the abdominal muscles tense. Drag to this position for 5-10 seconds. Exhale - return to the supine position.
- Lying on your back, legs and arms straight, arms outstretched along the body. After inhalation, the straight legs are raised 30 degrees from the floor plane, this position is held for five seconds and the exit position is the starting position.
- The starting position is the same as in the previous exercise. As you inhale, bend your knees and perform a movement that mimics cycling (30 seconds three times, with 5 second breaks).
- Lying on your back, legs bent at the knees, straight arms outstretched along the body. When inhaling, lift the bowl off the floor (emphasizing the area of the back shoulder blade) so that the stomach is in line with the knees. The position is maintained for 5-10 seconds and the initial position is slowly set at the exit.
- Lying on your back, legs bent at the knees, arms behind your head, elbows to the sides. Inhale - the elbow of the left arm is extended towards the right knee. Exhalation - starting position. Inhale - the elbow of the right arm extends to the left knee. Exhalation - starting position.
Standing abdominal slimming exercises
Simple but effective standing belly slimming exercises - traditional squats and bends.
- Stand up straight, legs together, hands on waist. Keeping your back and shoulders as straight as possible, squat without lifting your heels off the floor. The lower the squat, the more stretched the abdominal muscles. If you have difficulty, you can do this exercise by holding your hand, for example, on the back of a chair.
- Stand up straight, feet shoulder-width apart, hands on waist, or behind your head. Inhale - bend forward, exhale - straighten, inhale - bend back, exhale - straighten.
- Stand up straight, feet shoulder-width apart, raise your arms up. Inhale (1-2-3 bill) - spring-loaded front bend with your toes touching your feet or floor. Account 4 (exhalation) - take the starting position.
- Stand up straight, feet shoulder-width apart, arms on waist. Tighten the abdominal muscles firmly, then (without holding your breath) relax the muscles. The exercise is repeated 10-15 times.
Sitting belly slimming exercises
When doing abdominal slimming exercises while sitting, you must ensure that your back and shoulders remain straight. This increases the load on the abdominal muscles.
- Sit on the floor, legs straight, arms slightly supported on the support. Hold the straight legs together, lift them off the floor and "draw" circles in the air with both feet - three times to the left and the same to the right. Repeat the exercise 3-4 times with short pauses.
- Sit on the floor, legs straight, arms straight forward. Move back and forth (one meter) when changing buttocks and straining abdominal muscles. Repeat the exercise 5-6 times.
- Sit on the floor, legs straight, arms slightly supported on the support. Hold your straight legs together, lean back slightly, alternately lift them off the floor. The exercise is repeated in three sets of 10 times.
Men's belly slimming exercises
All of the above abdominal slimming exercises can be performed as successfully by men as women, but the number of repetitions should be increased (up to 20-25 times). But exercises with increased load:
- Lie on the floor, straight legs, arms straight along the body. When inhaling, lift your straight legs up (don’t lift your head and shoulders! ) And hold them in this position for 10 seconds. When exhaling - keep in the starting position. When exercising, it is necessary to gradually increase the lifting time of the legs.
- Sit on the floor, legs straight, arms slightly supported on the support. Keep your legs straight together; lean back slightly, lift your legs off the floor, bend your knees and press against your chest. Then straighten your legs and lower them to the floor.
- The starting position is similar to the previous exercise, but the legs are raised, bent and pressed to the chest alternately - right and left separately.
Men's abdominal slimming exercises involve the active use of a horizontal bar. The simplest of these is to hang on straightened arms, then, when inhaling, bend your knees and slowly straighten them, raising them parallel to the floor (or ground). On exhalation - return smoothly to starting position.
Bodyflex abdominal slimming exercises
A popular complex of breathing exercises for slimming the abdomen - bodyflex, developed more than 20 years ago by the American Greer Childers.
Bodyflex abdominal weight loss exercises are thought to "saturate the body with oxygen", which is achieved by temporarily holding your breath. In this case, breathing exercises are combined with isotonic and isometric exercises, that is, static and strength muscle tension without moving the parts of the body involved in the exercise.
Breathing exercises for slimming the abdomen using the bodyflex method
The bodyflex technique is to first exhale all the air from the lungs - through the mouth, so that the lips become a "tube". Then breathe quickly, intensely through the nose (breathing should be noisy) - fill the lungs to the end. After raising your head, you have to exhale all the air with all your might - but through your mouth wide open. But now you should hold your breath completely, tilt your head to your chest and pull as much as possible into your stomach (8-10 seconds). The last step is to relax the abdominal muscles and breathe normally. All bodyflex exercises for slimming the abdomen are performed only during the respiratory arrest (and drawing to the abdomen) stage.
Starting position: Kneel, bend, and stand on the floor with your palms outstretched. Back straight, head raised. Perform a breathing exercise (as described above), and when holding your breath and drawing your abdomen, you should tilt your head and bend your back as much as possible. This pose is held for 8-10 seconds. The back and abdomen are then exhaled. The exercise is repeated three times at 15-20 second intervals.
Here is another exercise that involves lying on your back, stretching your legs a little less than shoulder width apart and bending over your knees (legs fully on the floor) with your arms outstretched along your body. Then do a breathing exercise (as described above) and draw on the stomach. When holding your breath you should: raise your arms up and pull your head off the floor (throw back), shoulders and back, raise them as high as possible; return to the supine position and repeat the movement by touching the nape of the neck to the floor. After the second lift, return smoothly to the starting position and inhale, relaxing the stomach. This exercise is repeated three times with half-minute intervals.
Finally, lower abdominal slimming exercises. Lie on your back on the floor, straight legs together, arms bent at the elbows (palms down) placed under the buttocks. After the breathing exercise - holding your breath and holding your abdomen - the straight legs are slightly raised above the floor (toes extended, head and shoulders remain motionless) and a quick wide swing "scissors" is performed, changing the position of the legs (above or below the other). The movements are performed from eight to ten numbers. Legs lowered and breathing. Repeat - 3-4 times with 20 second breaks.
Although most breathing exercises, including breathing exercises for losing belly weight, are beneficial, the bodyflex system is thought to be potentially unsafe because holding your breath increases your blood pressure and your heart rate.
There is another system of breathing exercises (again combined with physical activity) to reduce the accumulation of fat on the thighs and abdomen - oxysis. True, there is no need to hold your breath here. In general, oxysize is a modified version of the flexibility of the American body, supplemented by abdominal breathing. There is nothing new here, as diaphragmatic breathing (morning, lower or abdominal breathing) has long been practiced by yoga with special pranayama techniques.
Abdominal slimming yoga exercises
Abdominal breathing is used both to increase the supply of oxygen to the blood and to strengthen the muscles of the lower abdomen. Here is the svadhisthana chakra, which is considered in Ayurveda to be responsible for human immunity and overall vitality.
The most available yoga breathing tool for slimming the abdomen looks like this: one palm should be placed on the chest, the other on the abdomen, inhaled deeply through the nose, inflating the stomach to raise the palm (along with the abdominal wall). In this case, the palm lying on your chest must remain stationary. Exhalation is also done through the nose, it should be longer and quieter than after inhalation. When exhaling, the abdominal wall needs to be "pressed" against the spine, causing the palm of the stomach to fall to its original position.
Now let's move on to the simplest yoga exercises for belly weight loss.
Bhujangasaga - Cobra Pose
Lie on the floor on your stomach, straight legs, knees and legs pressed together, toes extended; arms bent over elbows, lying along chest, palms forward. Inhale - slowly and gradually raise your body to the height of your arms straightened on the support, emphasizing your palms. In this case, the back is bent, the sternum is pulled forward and up, the shoulders are pulled back and down, the elbows are pressed against the lateral surfaces of the chest, and the head is tilted back. Lock the pose for half a minute (holding your breath for 5 seconds), then bend your arms over your elbows and, exhaling, gently lower it to the starting position. Repeat the exercise three times.
Ardha Navasana - half ship pose
Sit on the floor, knees bent, arms down along your chest. Clean the back, press the lower lumbar area firmly to the floor, the shoulders and the rest of the back remain weight. Then straighten your legs and raise them 25-30 cm above the floor. Stretch your arms toward your feet. The legs, abdomen and lower back are tense, breathing is even. Hold this position for 15-20 seconds.
Dhanurasana - bow posture
An effective exercise for losing weight in the lower abdomen, as well as strengthening the spine (reminiscent of the "frog" exercise familiar from childhood).
Lie on the floor on your stomach, bend your legs at the knees, lift them and grasp your ankles with your hands. When inhaling, bend your back and lift both legs, pulling them with your hands to your back. Hold your breath for 5 seconds, exhale, release your hands and gently lower your feet to the floor. The number of repetitions of the asana is three to four times.
Halasana - Plow Pose (Simplified Version)
Lie on your back - head to the wall (about half a meter away), legs straight, straight arms outstretched along the body. After inhalation, lift the straight legs up, bend your arms and place your hands on your hips, holding your body. When exhaling - throw your straight legs behind your head, touch your feet to the wall. Stay in the asana for 10 seconds, breathe deeply. After exhaling - slowly lean back with your back firmly on the floor - lower your legs gently. This belly slimming yoga exercise is beneficial not only for belly fat but also for the thighs.
The body is the "charge" that man constantly "carries" with him. Efforts and perseverance are needed to alleviate this burden. Only they will help you to systematically perform weight loss exercises in the abdominal area and thus separate yourself from extra pounds.