The extra folds around the abdomen are not only a cosmetic problem, but also a health hazard. According to a US study by the Women's Health Initiative, people with excess waist fat are 3 times more susceptible to cardiovascular disease than thin people.
Causes of the appearance of fatty deposits in the abdomen.
Fat deposits in the abdominal area can accumulate for a number of reasons. Among the most common are:
- High amounts of trans fats and sugars in the diet. The World Health Organization recommends consuming no more than 6-7 teaspoons of sugar per day.
- Sedentary lifestyle.
- Hormonal changes, such as during menopause.
- Stress. Under the influence of stress, the body produces the hormone cortisol, which can lead to a deterioration in the metabolism of nutrients. In this regard, fat begins to actively accumulate in the abdominal region.
- Inadequate sleep (less than 6-7 hours a day).
Whatever the reasons for the appearance of excess fat, it is necessary to get rid of it only with complex measures. Along with lifestyle changes, special attention should be paid to specific exercises.
A set of effective exercises.
Before you start doing belly slimming exercises at home, you need to warm up. This can be running in place, jumping rope, squatting sideways, squatting.
Rotating plate
It is necessary to stand on the side bar, resting one elbow on the ground. Turn slowly with your body down. Do 10-15 spins with each hand.
Raised legs
This exercise at home to lose weight in the abdomen is considered one of the most effective. You don't need special devices to do it. For more comfort, you can use a mat.
Take the starting position lying on the floor, face up. Raise both legs at the same time at a 50 degree angle. Hold the position for 2 seconds and gently lower it to the ground.
Raising the knees
The starting position is standing on the floor. For added stability, you can rest your hand on the back of the chair. Raise your legs, bending your knees, as close to your body as possible. Perform 10 times for each leg.
A bicycle
Take the starting position: lying on the mat, legs outstretched, hands on the lock behind the head. Stretch your left elbow and right knee toward each other at the same time. Exercise the bike slowly, trying to feel the tension in your abdominal muscles.
Vaccum cleaner
You can perform the exercise lying on your back or standing up. Start with your own feelings of comfort. Exhale the air from your lungs, hold your breath for 2 seconds, and suck in your stomach as much as possible. Hold this position for as long as you can. Over time, a contraction should last at least 20 seconds. Exhale slowly and relax your stomach. You need to do 10 to 15 repetitions.
The vacuum can be done at least every day, the main thing is to train on an empty stomach and after a warm-up.