Excessive folds around the abdomen are not only an aesthetic problem, but also a health risk. According to an American study by the Women's Health Initiative, people with excess waist fat are 3 times more susceptible to cardiovascular disease than weak people.
Causes of the appearance of fat deposits in the abdomen
Abdominal fat deposits can accumulate for a variety 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 nutrient metabolism. In this regard, fat begins to actively accumulate in the abdominal region.
- Insufficient 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 abdominal slimming exercises at home, you need to do a warm-up. This can be running on the spot, jumping rope, leaning to the sides, squats.
Twist the board
It is necessary to stand on the side bar, resting an elbow on the floor. Slowly rotate with the body down. Do 10-15 turns for each hand.
Raising the legs
This home exercise for belly weight loss is considered to be one of the most effective. You do not need special equipment to perform it. For convenience, you can use a rug.
Take the starting position lying on the floor, on your back. Raise both legs at the same time at a 50 degree angle. Hold for 2 seconds and sit gently on the floor.
Knee lift
The starting position is standing on the floor. For stability, you can rest your hand on the back of the chair. Raise your legs, bent at the knees, as close to your body as possible. Perform 10 times for each leg.
A bicycle
Take the starting position: lying on the mattress, legs straight, hands on the lock behind the head. Extend your left elbow and right knee toward each other at the same time. Exercise the bike slowly, trying to feel the tension of the abdominal muscles.
Vacuum
You can perform the exercise by lying on your back or standing. Start with your feelings of comfort. Exhale air from your lungs, hold your breath for 2 seconds and pull 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 should do 10-15 repetitions.
The vacuum can be performed at least every day, the main thing is to exercise on an empty stomach and after a warm-up.