The most effective exercise for weight loss on the stomach

Everyone has probably heard of body fat, which occurs in everyone regardless of gender or age, but it is important to understand that it poses a serious threat to the body that should not be neglected. The severity of the phenomenon is shown by the fact that medicine has even developed its own direction that masters this problem - morphomedicine. Scientists around the world are researching the causes of obesity and developing effective training complexes to combat it. In this article, we will look at the causes of body fat as well as the simple daily exercises required for a healthy and beautiful body.

Reasons for the appearance of fat

Since the topic has already been adequately researched and even has its own medical terminology, let's consider the main factors in the appearance of fat in the waist area:

1. Overeating- the first and most fundamental reason why your body no longer suits you. First, if you overeat all the time, a person is at risk of stomach gas and will have to eat more food again: this becomes a vicious circle. Second, with systematic overeating, the level of the hormone cortisone increases in a woman's blood, which slows down the processing of fats and carbohydrates.
2. Women can be let down by the hormone adrenaline- With its sharp rise, a large amount of insulin enters the body, which in turn ensures the metabolism of carbohydrates and is involved in the formation of fat. Insulin synthesizes glycogen, in fact it contributes to the formation of glucose stores in the liver. However, its increased production does not allow the internal fat stores to be broken down.

3. Excess trans fatscontained in margarine, rolls and all kinds of fast food settles in fat folds on the stomach. This is the most dangerous type of fat - even the naturally leanest figure will be spoiled if you eat these unhealthy foods in large quantities.
4. Men shouldn't abuse beer.After all, it is no longer a secret that it disrupts the work of the testosterone hormone. This distinctive male hormone effectively fights the accumulation of excess fat (if left unchecked).

You know?It has long been proven that rapid weight gain after quitting nicotine is a myth. Smoking speeds up your metabolism, but not to the point where obesity occurs after you quit.

Why visceral fat is dangerous

Visceral fat is more than just accumulations of fatty deposits on the sides and abdomen. This is the fat that envelops the internal organs and interferes with their function. Blood and lymph no longer circulate in sufficient quantities, the flow of oxygen slows down, which has serious consequences for the body:

1. A person begins with a respiratory malfunction (shortness of breath occurs), he experiences increased fatigue.
2. There are problems with the lungs, liver, gastrointestinal tract, and heart muscle.
3. There is a risk of diabetes, but also cancer.
4. Disorders in the endocrine system. It is therefore impossible for women to conceive and give birth to a child.

Contrary to popular belief that genetics are the only things that control our bodies, science proves otherwise. The body can be taller or thinner, but its health depends on our lifestyle. Physical activity and proper nutrition, which is often talked about on television and on the internet, have not really lost their importance to this day.

Exercise efficiency rules

Do not neglect exercising, but if you have already built up significant body fat, an effective set of weight loss exercises specially selected by doctors will help you. To make these simple exercises more effective, you need to do them regularly and to the limit of your ability - muscles should be tensed as much as possible.

In addition to physical activity, the right motivation, i. e. a positive attitude, is also necessary. When you have a goal and are ready to achieve it despite your own difficulties or the reactions of others, then do all the exercises with a smile and a good mood.

Do not forget that the result will have to wait a while. Losing weight in a week is possible, but it is unlikely to be your ideal right away.

You know?People who have lost weight sleep much better. Healthy sleep, in turn, promotes efficient fat burning.

After all, proper nutrition should become your companion for a long time, and better if it will be forever. Avoid junk food like fast food, do not accumulate harmful trans fats in your body, eat more vegetables and fruits. If habit becomes difficult to make up 80% of the right foods in your diet, do it at least 50%: when the habit is formed, increase that value.

Slimming exercises for beginners

Regardless of which part of the body you are exerting yourself on, every workout is based on three principles: first the warm-up, then the workout itself and at the end the cool-down - the last part. The entire series of exercises is carried out according to the "top-down" scheme and ends with stretches. If you are just starting to get into the rhythm of training, the important thing is not to meet the standard, but to achieve the preparation of the body.

Therefore, do the exercise as often as possible in the first few sessions until the tingling sensation occurs in the muscles. Then you need to take a break from the breathing exercises and move on to the next exercise. Over time, the body gets used to it and 20 repetitions will no longer be difficult.

At home

You don't have to spend money on fitness centers to lose weight. Today we are going to look at what exercises should be done for maximum and quick effect.

"Bicycle"

This exercise is a combination of static and dynamic loads. Correct execution guarantees the pumping of the middle part of the press, as well as additional tension in the muscles of the hips, spine and lower back.The simplest or most basic way to make a "bike" is as follows:

• You are on your back, your hands are behind your head, you are pressing your lower back firmly on the floor, your legs are bent at the knees and standing on the floor;
• now you need to rip your legs off the floor, work the abs and lift them up (without bending your knees);
• then your torso comes off the floor, and your task is to reach your right knee with your left elbow, pause for a few seconds, and then switch sides.

It is recommended that you do three sets of ten repetitions with small pauses between sets - no longer than 30 seconds. Your task is to train the muscles slowly and with high quality.

Among the possible mistakes during the exercise, the most common and dangerous is pulling your neck down to your knees instead of doing so with your body.

Important!Do not clasp your hands together, or you will increase the load on your neck and cause pain in your cervical spine.

And remember, in this exercise we are swinging not the legs, but the abs - you shouldn't be putting the main load on them.

Twisting

The exercise is carried out as follows:

• Starting position - lying down, hands behind your head. The loin is close to the ground, the legs are bent at the knees, and the feet are also firmly pressed to the ground;
• as we exhale, we hold our breath, and then raise our head and shoulders as if we were pulling them towards our stomach;
• We stay in this position for a few seconds and then return to the starting position.

You shouldn't try to improve the exercise and twist your body in the process: this way you can accidentally move the intervertebral discs.

Diagonal crunches with a ball

Such an exercise immediately covers a whole complex of muscles: the inner thigh, the lower part of the press, and the oblique muscles of the abdomen.

It is carried out while standing:

• You are holding a ball or other weighting material, your arms are raised over your right shoulder, and your left leg is bent at the knee and at right angles to the floor;
• exhaling, with the ball, lower your hands at an angle to your left thigh, while inhaling, bring them back to their original position;
• keep your back straight and also keep balance, which is what the said muscles are used for;
• after a short break (30-40 seconds) repeat the exercise on the right leg.

"Bridge"

The bridge forces all abdominal muscles to work and helps you to develop beautiful abdominal muscles and a pronounced waist. There are several options for this exercise, they are pretty simple. Let's consider the main ones:

1. Step by step:Lying on the floor, stretch your arms along your body, bend your legs at the knees and place them shoulder-width apart. Then lift your hips as high as possible. Hold for a few seconds, then gently lower yourself. The exercise must be repeated at least 30 times.

2. Closely:Lie with your feet together on the floor. Exercise your glutes and raise your pelvis as much as possible. It is important that the legs do not move apart.
3. A leg:Starting position like a stepped bridge. Next, the right knee is pulled up towards the chest and fixed in this position. Now you need to contract the hips of both legs and force the buttocks and abdominal muscles to work. Lock the highest possible position for 2-3 seconds and gently lower yourself. Recommended 20 sets for each leg.

plank

The plank refers to static load exercises. In fact, this is a handstand, but at the same time it is necessary to keep the abs and buttocks tight. Your job is to keep the correct position for the maximum amount of time.

Important!First, make sure that you position yourself correctly and only then do the exercise for a while. Otherwise there is a risk of injury to the spine.

The correct plank is done with your arms outstretched. But for beginners, a bent elbow option was invented and enclosed in a lock to practice holding the body and finding balance. In this case, it is recommended to do 3-4 sets of 15 seconds with pauses of 30 seconds. In addition, the time gradually increases.

Performance:

• the elbows are under the shoulders, the legs are straight and straight, the socks are on the floor;
• the body should form a straight line, i. e. not lift the pelvis too high, but also not sag in the lower back;
• the hips, so to speak, are drawn inwards, gathered, the shoulders are stretched, the head is looking down and straight, there is no need to turn it;
• the press is tense, and so is the buttocks;
• the weight is focused on the elbows and toes, breathing is even - be careful, because by focusing on technique, many do not notice them holding their breath.

There is also a side bar where you stand on one arm that is bent at the elbow and the other is right next to your body. The legs are placed on top of each other or one leg is placed slightly in front of the other. The principle is the same - the body should form a straight line, the pelvis is drawn up, the muscles of the press and buttocks are tense. It is important to make sure that your buttocks are not relaxing and that you are not pulling your body backwards and upset your balance.

After all, the hardest plank is on outstretched arms. It also has a straight and lateral one, the execution technique is the same as in the previous exercises, only the body weight this time is focused on the palms of the hands and on the socks.

"Vacuum"

This exercise gained popularity relatively recently, but due to its high efficiency, it already has fans all over the world. It's about creating a kind of vacuum in the abdomen:

• you stand up straight, suck in more air into your lungs, then exhale and pull in your stomach as much as possible;
• if at the same time you have the feeling that your navel is stuck to your spine, then you are on the right track. Then all you have to do is hold out for 10 seconds;
• You need to slowly inhale the air through your nose after exercising and gradually relax the abdominal muscles.

You need to take several deep breaths between sets (3-4 times). Of course, the vacuum is done on an empty stomach.

This workout is good for your transverse abs by adding more emphasis to your waist and flattening your stomach. Since the static load is supplemented by proper breathing, the effectiveness and benefits of the exercise are increased.

Leg curls

It is also called "reverse twisting":

• the starting position is the same as for normal twisting;
• now, when exhaling, it is necessary not only to tear off the shoulder girdle from the floor, but also to raise the pelvis - that is, the legs and shoulders incline towards each other;
• freeze in this position for a few moments, then exhale and take the starting position.

There is a standing twist option:

• Starting position - you stand straight, legs are brought together, arms are stretched and raised;
• Then lift one leg while exhaling and try to grab your toes with your fingertips at the same time. At the same time, it is important to carry out all actions slowly, not bending your back, paying attention to straight arms and legs;
• Lower your leg so you can breathe in comfortably.

Recommended 10 sets for each leg.

Japanese technique (with a towel)

The modern method of the Japanese doctor Fukutsuji does not so much help to cope with excess fat on the sides, but rather to bring the divided pelvic bones into the correct position, as well as to stretch the spine.

The method is based on the use of a rolled towel:

• the roll is placed under the back at the level of a person's navel on a flat, hard surface;
• at the same time the arms are stretched upwards, creating a straight line with the body, and the palms are turned downwards and put together with the little fingers;
• Legs are shoulder-width apart, feet are set up so that they can be pressed against each other with the thumbs;
• Then you only need to lie in this position for five minutes.

The Japanese technique already has many positive reviews for back pain cessation and waist reduction. The method itself is based on the observation that the bones of the pelvis and hypochondrium in humans "dissolve" with age and that the intervertebral discs flatten due to constant stress and a decrease in the level of collagen in the body. By tightening the bones, you help your body to get in shape, because everything is connected. Combined with other exercises, the Japanese technique gives real results in just a week.

Breathability

Proper breathing is the key to maintaining a constant and strong flow of oxygen into your body. As a result, the muscles that we tense to create an ideal figure work better. If you spend half an hour in exercise and 15 minutes in breathing exercises every day, you will have a complex beneficial effect on your body.

The most popular today are body flex and Jianfei gymnastics (which literally means "lose fat" from Chinese).

You know?You can gain weight by eating low-fat foods. Healthy milk vitamins are poorly absorbed without fat. In addition, low-fat foods are high in sugar.

Bodyflex is an American adaptation of yoga in relation to the needs of weight loss. The diaphragmatic breathing system is suitable for every age and body condition, requires little time (15 minutes per day) and not only improves the waist circumference, but also actively combats wrinkles and fat deposits on the hips.

The main nuances are:

• correct exhalation through your mouth, as if you are already squeezing unnecessary air out of yourself;
• a sharp, loud inhalation through your nose with your mouth tightly closed. When the lungs are full to capacity, it is necessary to remain in this state for at least a few seconds;
• a sharp exhalation of exhaust air through your mouth, pushing it out with your diaphragm and stomach. You need to push the air sharply and quickly;
• Holding your breath (difficult stage) when you have to stop breathing with your nose and mouth and begin to pull in your stomach and bring it back and under your ribs;
• breathe in through your nose. If your stomach is already "stuck" to your back and you can no longer get by without air, simply let go of your muscles and relax so that the air can fill your lungs.

All Bodyflex exercises are performed in a complex in the order given.There are many other exercises for different muscle groups, such as "cat", "swallowing", which we are familiar with from childhood, but which lose half of their effectiveness when breathing incorrectly.

Jianfei is advertised as a passive weight loss technique. Breathing exercises improve metabolism, provide oxygen to the body, stimulate general tone and relieve fatigue. There are several exercises in the complex: "Wave", "Frog" and "Lotus". The former, for example, reduces the feeling of hunger, which of course contributes to weight loss:

• lying on the floor, bend your legs to put your feet flat on the floor;
• Distribute palms: one on the chest, the other on the stomach;
• breathe slowly now;
• When you breathe in, the stomach is drawn in, and when you breathe out, you have to try to inflate it.

If you feel dizzy, change your breathing rate or take a break.

Cardio exercise

Cardio is not about eliminating body fat, but about converting glycogen stores into energy for a healthy body. These workouts only work when combined with proper diet, as losing weight is part of the body's post-workout recovery when it is lacking in calories.

The most effective are crossfit, various aerobics, jumping rope, swimming.

You know?15 minutes of jumping rope replace a full hour of running.

At the gym

1. Classes in orbit (ellipsoid).Correct position - legs slightly bent, arms at chest level, head straight. In the case of chronic diseases of the cardiovascular system, it is imperative to consult a doctor before starting the course.
2. Exercise bike.Works on the thighs and sides, tightens the buttocks. When you lean forward, you work all your muscles, sit back - just let your legs work.
3. Swings on a static trainer.While standing, grasp the handle and lean forward slightly with your body. Place the center of gravity leg on the stand and the free leg behind the roller. Inhale, take the thigh of the free leg back, freeze for a few seconds and gently return to its original position.

Additional loads

1. Running / brisk walking.Jogging is not recommended for people who are very heavy, as it puts too much strain on the spine and joints.
2. Active rest.Play beach volleyball, play badminton, kick the ball in the stadium. All of this strengthens health and gives the body endurance.
3. Swim.
4. Family cycling.These are some of the best family moments and healthy ones.
5. Climbing stairs or going uphill.Joint training of the muscles and the respiratory system.
6. Attend boxing class.In addition to the general tone, such an event will give confidence.

City dwellers, whose bodies are weakened by constant stress and sedentary work, bad ecology and unhealthy diet, absolutely need to take care of their health. Just 30 minutes of simple exercises a day can change your life dramatically, you just need to choose them correctly and do them regularly.