Effective exercises to lose weight at home - try the ideal

Advice!Start studying not tomorrow or from Monday but today. The body that has been given the right dose of endorphins - pleasure hormones - will immediately recover, and your mood will rise and your strength will show up for further struggle.

Why is fat stored in the stomach?

Before you take any action to combat belly fat deposits, you need to understand where they come from and what you need to do to get rid of this problem forever in the future. After all, exorbitant savings in this area are not only unattractive, but they are also fraught with the development of rather serious diseases.

Excessive abdominal constriction may be due to:

• genetic predisposition;
• hormonal disorders, including too much cortisol (male hormone) - after all, it is for the man that the accumulation of fat in the abdomen is characteristic;
• lack of exercise.

Hormonal disorders are easy to get. It is enough to live an "unfair" lifestyle, eat too much and prevent the body from getting enough sleep. Then, after reviewing oneself, one should mock it with diets for a few months, limiting the most important foods forthe body and thus only aggravate the situation.

Doctors' reminders that we only treat the majority of diseases with improper diet have not scared us for a long time. The phrases that "overeating" and "eating at night" are harmful and you need to follow "balance" are so familiar that we simply stop paying attention to them. Although a healthy lifestyle - that is, a balanced diet and exercise - is the only way toto restore not only your own image but also your health.

Advice!Stop listening to commercials about magic pills, miracle weight belts and supplements. To achieve meaningful results, you should work on yourself and completely change your lifestyle. Other effective and, last but not least, safe ways simply do not exist.

What is gut fat and why is it dangerous?

Doctors classify body fat into three types:

• under the skin;
• in muscle: the first two species are least dangerous;
• viscera, located exactly in the abdominal cavity and surrounding all internal organs, squeezing them and leading to serious changes; it is in this type of fat that "bad" cholesterol accumulates.

Adequate amounts of fat are essential for the body. With their help, fat-soluble vitamins are adapted. A small layer of fat collects all the harmful substances that accompany food.

Subcutaneous and intramuscular fats are essentially a source of energy. They protect the body from the cold and the internal organs from injury. With viscera, everything is much more complicated. It is its accumulation that leads to the development of atherosclerosis, diseases of internal organs, heart disease and diabetes. Doctors say that every centimeter in addition to the waist takes one year of our lives.

Advice!It has been proven that fat burning takes place most of the night. Therefore, if you want to lose weight - not only eat right, but also get enough sleep.

10 exercises for beginners

Everyone who has been playing sports for a long time has long adopted their own set of exercises that suit him. For starters, we recommend the advice of fitness trainer Gay Gasper, who has developed simple but very effective exercises specifically for the abdominal muscles. However, we repeat - in order for the effect to be obvious, courses must be held regularly.

Advice!You should not load your muscles in the first few seconds. Before you start any workout, be sure to warm up.

Simple rotation

To perform this simple exercise, you need to lie on the floor and bend your knees. At the same time, your feet should be completely on the floor. Hands go behind the head. The pressure is a bit tense. When inhaling - this is important - we lift our shoulders off the floor, stay in this position for two counts (one, two) and then lower ourselves again on the exhalation to the floor. Just like all subsequent exercises, we repeat 10 times.

The chin should not be lowered during this exercise. Keep your elbows in line with your shoulders. It is necessary to work only with the pressure - the buttocks at the moment should relax. In fact, all other exercises will be complex variations of the first one with a study of the other muscle groups.

After the first exercise, give your muscles a rest again - lying on your back, stretch your arms, breathe in and lower yourself.

If you feel tired while doing the exercises, do not give up. You can not easily achieve a perfect stomach.

Advice!If exercise is still difficult for you, simplify it by doing it with your arms crossed at the wrists. In the future, when the muscles are strengthened, you can perform its full version.

Raising your legs

Now we start working on the lower pressure. This exercise is also done lying down. First, lift your arched legs at a 90-degree angle. Hands are spread apart, palms pressed to the floor. Slowly we pull in the stomach, lift the hips slightly a few centimeters from the floor (legs still bent) and return to the starting position.

We will rest a bit, stretch and continue our teaching again. During this exercise, the back should not be torn off the floor. All work should be done by the abdominal muscles. When you have mastered these exercises perfectly in later exercises, complicate them by not lifting your arches, but your fully extended legs.

Advice!When you find that your muscles are stronger, you can remove the pause and rest between repetitions.

Rotate and lift your legs

Let's combine the first and second exercises we have already mastered. Lie on your back, as in the second exercise, bend your knees and spread your arms wide to the sides. We are straining the pressure. In this position we need to raise both shoulders and buttocks above the floor.

Exhalation of the exercise is done at the moment when the tension is greatest. Breathing is even. Do not pull your elbows forward. Break again and relax your muscles for 1–1, 5 minutes. We will continue these exercises.

Start exercising in a good mood, then the training results will be better.

Advice!It's easier to go to sports with someone. Get the support of a friend or colleague and start working on your picture together. You can help each other with advice and share the results of achievements.

Side spasms

These movements will help to work the oblique muscles. The starting position is similar to the first exercise. Lie on your back, slowly bend your knees. Push your feet to the floor. Hips are slightly apart. Hands behind head. You do not need to fasten them, just press them firmly to the head.

As we exhale, we begin to gradually reach first with one and then with the other shoulder to the opposite knee. The other elbow remains on the floor and helps to maintain balance. The butt does not come off the floor. Only the upper back is lifted, the back at the waist remains firmly pressed to the floor. Do not lower your chin. Also 10 reps.

Advice!You can simplify the exercise if you do not put your hands behind your head but simply reach with them up to the opposite knee. A more difficult option is to raise and cross your legs.

Rotate with lungs

Lying position. The feet are on the floor, the legs are bent at the knees. We keep our hands behind our heads. We alternately pull one or the other leg up to the chest, but lift the back. The other leg is still bent at the knee to maintain balance and the foot is on the floor.

We look forward to it. Exhale as you bend, inhale as you return to the starting position. We do not break the spirit. The same applies to the second leg. We do 5 movements for each foot.

If you want to make the exercise easier, stretch your leg up. More difficult option by raising both legs. In addition, when the first leg is working, the second leg is flexed.

Advice!Every repetition matters. Even if you are tired, force yourself to do the exercise one more time, one last time.

Wheels

Slightly altered movements, which we know from physical education, perfectly work out the side muscles. Bend your legs so that your heels are closer to your buttocks. Hands behind head, shoulders off the floor. First we straighten one leg so that the angle between it and the floor is 45 degrees. At the same time, we stretch with one shoulder to the knee bent (opposite) the foot.

We straighten the bent leg, bend the latter and repeat the movements, but with the other shoulder. We repeat 10 times without a break.

Advice!For best results, it is not the quantity but the quality of the exercises that are done that matters. To fully load the muscles, the movements must be slow and without haste.

Turn your socks

Quite a difficult exercise that gives maximum pressure on the press. Lie on your back, place your hands behind your head and lift your legs bent at a 90 degree angle. At the same time, the socks are pulled. We tear the upper back off the floor. We lower one foot, touch the floor with our toes. Then we return it to its original position and lower the other leg.

When inhaled, the back is pressed to the floor. Upon exhalation - we rise. We do not lower our back while exercising.

Advice!If you find it difficult to do these movements, try to bend your legs at first without lifting your shoulders off the floor. In the future, complicate the exercise by doing it with your arms outstretched above your head.

Circular rotations

Exercise to work through all the pressure. In the bending position, the knees are slightly bent, the feet are on the floor, the arms are behind the head. We pull our shoulders off the floor and start turning our body in one direction or the other 5 times, without a break. Each time you need to do a full circle.

We do not tear the pelvis off the floor. We keep our balance with our feet pressed to the floor. The exercise is done as slowly and clearly as possible. Exhale - rose. Inhale - went down.

Advice!Excessive overexertion is unacceptable. It will only lead to you getting tired quickly and not being able to complete the whole complex.

Back bend with bent knees

We will pump the muscles of the press and back. To do this, we kneel. The elbows should be bent and resting on the floor. You can put a small pillow or a soft towel under them.

We tear our knees off the floor and hold only our elbows and toes. The back is straight. Count to three and be careful in the starting position.

Advice!All exercises for abdominal muscles can be done by both women and men.

Lifting the legs out of the support position

Lie on your stomach. The arms are bent at the elbows. Toes extended legs rest on the floor. Stand up from the floor in this position and stretch in a string so that each of your muscles is stretched. The back should not bend. Return to starting position. Repeat the exercise again.

Advice!Never bow down - otherwise your stomach will immediately start to sag. If you have relaxed back muscles, add posture to the set.

Aerobics

With the help of the above exercises, it is possible to significantly strengthen the abdomen, get rid of sagging abdomen and restore internal organs. But if you have a serious weight problem, be sure to include aerobic exercise - exercises where oxygen is burned vigorously. Indeed, with its involvement, the maximum amount of fat is consumed.

Therefore, if you want to not only strengthen your muscles, but also part with hated body fat in the shortest possible time, go for a walk, jog, swim, skate, volleyball, football, hockey or dance. They, along with proper nutrition, will help you get rid of weight problems quickly.