The extra folds around the abdomen are not only an aesthetic problem, but also a health hazard. According to an American study by the Women’s Health Initiative, people with excess waist fat are 3 times more prone to cardiovascular disease than people who are thin.
The cause of the appearance of fat deposits in the abdomen
Fat deposits in the abdominal area can accumulate for a variety of reasons. Some of 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.
- Pressure. Under the influence of stress, the body produces the hormone cortisol, which can cause a decline in nutrient metabolism. In this case, fat begins to actively accumulate in the abdominal area.
- 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 by complex measures. Along with lifestyle changes, special attention should be given to specific exercises.
An effective set of exercises
Before you start doing belly slimming exercises at home, you need to do a warm -up. This can be running in place, jumping rope, bending to the side, squatting.
Separate the boards
It is necessary to stand on the side bar, resting one elbow on the floor. Rotate slowly with the body down. Perform 10-15 rounds for each hand.
Legs raised
This exercise at home to lose weight on the stomach is considered one of the most effective. You do not need a special device to implement it. For convenience, you can use rugs.
Take a starting position lying on the floor, supine. Lift both legs at the same time to a 50-degree angle. Hold for 2 seconds and slowly lower to the floor.
Raise your knees
The starting position is to stand on the floor. For stability, you can place your hands behind the chair. Lift your legs, bent at the knees, as close as possible to your body. Do 10 times for each leg.
A bicycle
Take a starting position: lying on a mat, legs straightened, hands on locks behind head. Stretch the left elbow and right knee towards each other at the same time. Exercise the bike slowly, trying to feel the tension of the abdominal muscles.
vacuum
You can do the exercise while lying on your back or standing. Start from your own comfort zone. Remove the air from your lungs, hold your breath for 2 seconds and pull into your stomach as much as possible. Hold this position for as long as you can. Over time, one contraction should last at least 20 seconds. Exhale slowly and relax your stomach. You need to do 10-15 repetitions.
Vacuuming can be done at least every day, the main thing is to practice on an empty stomach and after warming up.