Belly Slimming Exercises

The main fat "deposits" in the human body are concentrated in the subcutaneous tissue and abdominal cavity and its wall, namely the abdomen. Normally, in an adult, fat accumulates by increasing the size of existing fat cells (adipocytes). However, with an excessive amount of fat in the cell, the reproductive process begins and this causes a large increase in the number of fat cells. They begin to accumulate with the organs of the abdominal cavity (visceral fat), including the lower and upper parts of the body. At the same time, the layer of fat in the belly of overweight people can reach a thickness of 10, 15 or even 20 cm (for comparison: the thickness of subcutaneous fat in walruses and seals is 5-10 cm). Do belly slimming exercises help "shake off" excess fat?

Effective Belly Slimming Exercises

In principle, exercises for fast belly weight loss - without the right balanced diet system - will not give the desired effect. Because adipose tissue is not just a "store" of excess weight. It actively maintains its presence in the body with the specially produced peptide hormone leptin, which performs the function of "control and control" in the energy metabolism system.

But not everything is so hopeless. Triglycerides are synthesized mainly in fat cells formed by adipose tissue. When triglycerides are broken down, the body receives energy and the more energy is expended, the more triglycerides are broken down. In other words, exercises for weight loss in the abdomen are very intense physical activity with an increase in fat consumption. The main thing is that morning exercises to slim the abdomen are not accompanied by breakfasts, lunches and dinners, which in terms of calorie content exceed the energy expended for the application. . .

Therefore, according to weight loss experts, home exercises for belly weight loss should be done at least three times a week. From the beginning of classes, each exercise is done 8-10 times, and after a person is recruited, all weight loss exercises on the abdomen at home should be done at least 20-25 times each.

A standard set of exercises to lose weight in the abdomen includes exercising in a variety of positions, such as standing, sitting, and lying down. The following exercises are done by lying down:

• Lying on your back, legs and arms straight, arms stretched along the body. Without pulling your shoulders forward, while breathing, raise your back from the ground, raise your straight arms along your legs, sit down and lean forward, trying to reach your toes with your hands. On exhalation, return to the original position smoothly.
• Lying on your back, feet bent at the knees with feet nearly shoulder-width apart. Put hands behind head, fingers "locked", elbows to the sides. Breathe - the head, shoulders and shoulder blades come off the ground (the chin should not be pressed to the chest), the abdominal muscles are stretched. Rest 5-10 seconds in this position. Breathe out - lie again.
• Lying on your back, legs and arms straight, arms stretched across the body. In inhalation, straight legs are raised 30 degrees relative to the floor plane, this position is held for five seconds, at the exit, the starting position is taken.
The starting position of
• is ​​the same as in the previous exercise. As you breathe, bend your knees and make a movement that simulates cycling (30 seconds, three times, 5 second intervals).
• Lying on your back, legs are bent at the knees, straight arms are extended along the body. While breathing in, lift the pelvis off the ground (emphasizing the scapular region of the back) so that the stomach is in line with the knees. The position is maintained for 5-10 seconds and the starting position is slowly taken on exit.
• Lying on your back, legs bent at knees, arms behind head, elbows at sides. Inhale - the elbow of the left hand is extended towards the right knee. Exhale - starting position. Inhale - the elbow of the right hand extends to the left knee. Exhale - starting position.

Standing abdominal slimming exercises

Simple but effective standing abdominal slimming exercises - traditional squats and folds.

• Stand straight, feet together, hands on waist. Squat, keeping your back and shoulders as straight as possible, without lifting your heels off the floor. The lower the squat, the more strained the abdominal muscles during extension. If you are having difficulty, you can do this exercise while holding your hand, for example, behind a chair.
• Stand straight, feet shoulder-width apart, hands on your waist or behind your head. Inhale - lean forward, exhale - straighten, inhale - lean back, exhale - straighten.
• Stand straight, spread your feet shoulder-width apart, raise your arms. Inhale (at the expense of 1-2-3) - a springy bend forward with fingers touching the feet or the floor. On account 4 (exhalation) - take the starting position.
• Stand straight, feet shoulder-width apart, hands on waist. Tighten the abdominal muscles well, then (without holding your breath) relax them. The exercise is repeated 10-15 times.

Seated Belly Slimming Exercises

You should keep your back and shoulders straight while doing belly slimming exercises while sitting. This increases the load on the abdominal muscles.

• Sit on the floor, legs straight, arms slightly back in a support position. Hold straight legs together, lift off the ground and draw circles in the air with both feet - three times to the left and the same amount to the right. Repeat the exercise 3-4 times with short breaks.
• Sit on the ground, legs straight, arms extended forward. Alternatively, move back and forth (one meter) by raising the hips and stretching the abdominal muscles. Repeat the exercise 5-6 times.
• Sit on the ground, legs straight, arms slightly back in support position. Hold straight legs together, bend back slightly and alternately lift off the ground. The exercise is repeated 10 times in three sets.

Abdominal Slimming Exercises for Men

All abdominal thinning exercises can be performed by men who have the same success as women, but the number of repetitions should be increased (up to 20-25 times). But exercises with increased load:

• Lie on the floor, legs straight, arms straight out along the body. While breathing, raise your straight legs up (do not raise your head and shoulders! ) And hold in this position for 10 seconds. On exhalation - take the original position. As you exercise, your retention of raised legs should gradually increase.
• Sit on the ground, legs straight, arms slightly back in support position. Keep straight legs together; lean back slightly, lift your legs off the floor, bend your knees and press them against your chest. Then straighten your legs and lower them to the ground.
The
• starting position is similar to the previous exercise, but the legs are alternately raised, bent and pressed to the chest - right and left separately.

Abdominal slimming exercises for men involve the active use of a horizontal bar. The simplest is this: hang on straightened arms, then bend your knees as you breathe and gently straighten them while lifting parallel to the floor (or parallel to the floor). On exhalation - return to the starting position smoothly.

Bodyflex exercises for belly weight loss

A popular breathing exercise complex to slim the abdomen - bodyflex, developed 20 years ago by American Greer Childers.

It is believed that bodyflex exercises for abdominal slimming aim to "saturate the body with oxygen" performed by temporary holding of breath. At the same time, it is combined with breathing exercises, isotonic and isometric exercises, namely static and strong muscle tension, without moving the body parts involved in the exercise.

Breathing exercises to slim the abdomen using the

bodyflex method

According to the

Bodyflex technique, you must first make your lips into a "tube" by giving all the air from your mouth through your lungs. A rapid, intense breath is then taken through the nose to completely fill the lungs (the breath should be noisy). After that, you have to give all the air with all your might, raising your head - but this time with a wide open mouth. But now you have to hold your breath completely, tilt your head to your chest and pull your stomach as far as possible (8-10 seconds). The final step is to relax your abdominal muscles and breathe normally. All abdominal slimming bodyflex exercises are performed during the breath holding (and abdominal pull) phase only.

Starting position: kneel, bend over and lean on the ground with the palms of the straightened arms. The back is straight, the head is raised. A breathing exercise is performed (as described above) and while holding your breath and pulling on your stomach, you should tilt your head and back as far as possible. This pose is held for 8-10 seconds. This is followed by the breathing and relaxation of the back and abdomen. The exercise is repeated three times with an interval of 15-20 seconds.

Here is another exercise where you need to lie on your back, spread your legs a little less than shoulder-width apart and bend your knees (feet completely on the ground), arms stretched along the body. Next, do a breathing exercise (as described above) and inhale the stomach. While holding your breath, you must: raise your arms and tear your head off the ground, your shoulders and back as high as possible (throwing it back); Return to a lying position and repeat the movement with the back of the head touching the ground. After the second lift, return gently to its original position and inhale, relaxing the stomach. This exercise is repeated three times at half-minute intervals.

Finally, the lower abdominal slimming exercise. Lie on your back on the floor, legs straight together, arms bent at the elbows (palms down) are placed under the hips. After the completed breathing exercise - while holding the breath and pulling back - straight legs are slightly raised from the ground (toes are extended, head and shoulders remain motionless), and the position of the legs is changed (above or below the other), while rapid wide "scissors" swing. Movements are made from eight to ten. The legs are lowered and inhaled. Repetitions - 3-4 times with 20 second pauses.

Although most breathing exercises are beneficial, including breathing exercises for slimming the abdomen, the bodyflex system is believed to be potentially unsafe because holding the breath leads to high blood pressure and heart rhythm disturbances.

There is another system of breathing exercises (again combined with physical activity) to reduce fat deposits in the hips and abdomen - oxysize. That's right, you don't need to hold your breath here. In general, the oxysize is a modified version of the American body flex that is supported by belly breathing. There is nothing new here, as diaphragmatic breathing (eastern, lower or abdominal breathing) has long been practiced by yoga with special pranayama techniques.

Belly Slimming Yoga Exercises

Abdominal breathing is used both to increase the oxygen supply to the blood circulation and to strengthen the muscles in the lower abdomen. Here is the svadhisthana chakra, which in Ayurveda is considered responsible for human immunity and general vitality.

The most accessible technique for doing yoga breathing exercises to slim the abdomen looks like this: You need to put one palm on your chest and the other on your stomach, take a deep breath through your nose, inflate your stomach so that the palm is raised (along with the abdominal wall). In this case, the palm lying on the chest should remain motionless. Exhalation is also done through the nose and should be longer and quieter than inhalation. As you exhale, the abdominal wall should be "pressed" against the spine, as a result the palm above the stomach falls into its original position.

Let's dwell on the simplest yoga exercises for belly weight loss.

Bhujangasaga - Cobra Pose

Lie on the floor on your stomach, legs straight, knees and feet pressed together, toes extended; arms bent at elbows stretch across the chest, palms forward. While breathing - slowly and gradually raise the body to the height of the arms extended to the support, making an emphasis with your palms. In this case, the back is tilted, the ribcage is pulled forward and up, the shoulders are pulled back and down, the elbows are pressed against the lateral surfaces of the chest, and the head is tilted back. Hold the posture for half a minute (hold the breath for 5 seconds) and then bend your arms at the elbows and slowly lower them to the starting position while exhaling. Repeat the exercise three times.

Ardha Navasana - Half Boat Pose

Sit on the floor, knees bent, arms down along the chest. Roll the back, press the lower waist firmly to the ground, shoulders and the rest of the back remain in weight. Then straighten your legs and raise them 25-30 cm above the ground and stretch your arms towards your feet. Legs, abdomen and lower back are tense, breathing is equal. Hold this position for 15-20 seconds.

Dhanurasana - bow stance

An effective exercise to slim the lower abdomen and strengthen the spine (reminiscent of the "frog" exercise familiar from childhood).

Lie on your stomach, bend your knees, raise and grasp your ankles with your hands. As you breathe, bend your back and lift both legs, pulling them towards your back with your hands. Hold your breath for 5 seconds as you exhale, let go of your hands and slowly lower your legs to the ground. Asanas are three to four times the number of repetitions.

Halasana - Plow Stance (simplified version)

Lie on your back - rest your head against the wall (at a distance of about half a meter), legs straight, arms extended along the body. As you breathe, raise your straight legs up, bend your arms, and place your hands on your hips, holding your body. On exhalation - throw straight legs behind your head, feet touch the wall. Stay at the asana for 10 seconds, breathe deeply. On exhalation - when your back is firmly on the floor, bend slowly - lower your legs slowly. This belly slimming yoga exercise is beneficial for fat deposits not only in the belly area but also in the hips.

The body is a "burden" that a person constantly "bears". And lightening this burden takes effort and perseverance. Only they will help you systematically exercise to lose weight in the abdominal area, and in this way leave you with excess pounds.