The problem of fat in the waist area worries many, so the question "How to properly lift abs at home to remove the belly and ribs?"worries most girls, because not every woman has the opportunity to go to the gym.For this reason, today we will look at effective exercises for the lower and upper abs that you can do at home.
The belly area is a problem area for the vast majority of girls and women around the world.Even skinny girls can develop a small belly if they stop eating right and start skipping gym workouts.What about chubby?Their stomach must be constantly under close attention.
If you want to prepare your body for the summer or a trip to the sea and get rid of that annoying belly with abdominal exercises, then we will tell you how to do it as quickly and effectively as possible.Let's learn how to do sit-ups to lose belly fat and is it possible to get rid of belly fat by doing sit-ups?
How many times should you pump your abs to lose belly fat?
It is recommended to do abdominal exercises every day, but if it seems too difficult for you, then at least once every two days.The total number of lessons per week must be at least four.You don't need to immediately jump into the pool and exhaust yourself with dozens of approaches and hundreds of repetitions of each exercise.Start small.
Initially, 5–10 repetitions per set and 30 repetitions in total will be sufficient.In the future, increase the number to 50. How much you need to pump your abs to get rid of your belly depends on many factors, including diet and individual body characteristics.
During training, focus on your sensations and well-being.You should feel your muscles tighten.If you don't feel them, then you are most likely doing something wrong.
To see results as quickly as possible, do the exercises twice a day - morning and evening.
Rules for abdominal exercises
It is possible to grow your abs both at home and in the gym.Motivation and focus on results will definitely do the trick.And combined with some diet, it is certain that you will achieve what you want in the shortest possible time.
How to eat during training to remove fat from the stomach and ribs?
Many girls are interested in "If you lift your abs, will belly fat go away?", no doubt!Combined with proper nutrition and regular exercise, the result will not keep you waiting and soon you will notice that your stomach and ribs will start to shrink.However, it's important to remember: training abs is not an excuse to binge on sweets.I agree, minimal benefit will come from training if you destroy the achieved result yourself.
In order for your training to give more results, you need to eat properly and in a balanced way, but in no case should you starve yourself or go on diets that include only two apples in your diet a day.Try to increase your protein intake and decrease your fat and carbohydrate intake.
To get rid of fat specifically, you need to give your body cardio exercise (running, cycling) to expend as much energy as possible and burn fat because of it.
If abdominal exercises for the stronger and weaker sex are the same, then the goals are different.Sculpted abs look attractive on men, but six-pack abs on a girl are clearly overkill and many will agree with that, but two vertical stripes look pretty good.And a desiccated body without absolutely any fat can be a danger to the fair half of humanity.Because of this, the balance of fat in the body will be disturbed, which implies problems with reproductive function.So in everything you have to know when to stop.
How to properly and quickly pump your abs at home to remove fat from the abdomen and sides
Before classes start
It is necessary to follow simple rules for training to be fruitful:
- All exercises performed lying down should be performed on a hard, flat surface, roughly speaking, the floor.If the floor seems too hard, place an exercise mat on the floor.
- Fresh air must be provided in the room.bukka will not only create discomfort when breathing, but also increase the load on the heart.
- Get clean drinking water without carbon or special drinks that boost metabolism.
- It is necessary to maintain an interval of three hours between the last meal and training.
- Before you start directly doing abdominal exercises, you need to do a short general warm-up to warm up the muscles.
- Abdominal muscles can recover very quickly, so do not take a long break between exercises.
- Only regular training will bring results.
Effective abdominal exercises that will help you quickly remove your stomach and ribs at home
How to increase your lower abdominal muscles at home?
To pump the lower abs, exercises such as raising the body from the floor by 45 degrees and raising and lowering the legs are most often used.Accurately performing these exercises will help girls to properly pump their abs at home.
Elevation of the body from the floor 45 degrees
Execution: lie on your back, bend your knees, without lifting your feet from the floor.Lift your torso, stretch your arms up and forward as far as possible.Make sure your abdominal muscles are as tight as possible.Start with 20–30 repetitions and then gradually increase to the maximum number possible for you.
Raise and lower legs
Execution: lie on your back, legs straight, arms along your body.Raise your legs at a 90-degree angle to the floor.Lower your legs as low as possible, but until your lower back touches the floor.Do 15-25 repetitions.
Universal exercises for upper abs
"How to lift abs correctly to remove belly fat, what exercises to choose?"- this question interests many beginners.the following exercises will help not only lift the upper abs, but also keep the entire abdominal area in shape.
Lifting the pelvis
Execution: lie on your back, lift your legs and bend your knees, place your hands along your body.Lifting your pelvis off the floor, pull your knees toward your chest.Return your legs to the starting position.Make sure your shoulders don't leave the floor.Do 20-30 repetitions.
Crackers
This exercise is a "classic" among abdominal exercises.It is used for pumping the upper abdominals.
Execution: lie on your back, bend your legs.Lifting your torso, reach your elbows toward your knees.Right elbow to left knee and vice versa.
One of the twist options is the straight twist.
Execution: lie next to the wall, perpendicular to it.Bend your knees and place your feet on the wall.Raise your legs so that your shoulder blades lift off the floor and your lower back is pressed firmly into the floor.
Callanetics rollbacks -1/100
This exercise differs from the normal twist in that it is performed statically.
Execution: just like a normal twist, but with the only difference - when you reach your elbow to your knee, you must fix the position of your torso for exactly 100 seconds.We counted to one hundred and returned to the starting position.We stretched in the other direction, fixed the position and counted to one hundred again.Perform the exercise an even number of times.
During any rotation exercise, it is important to remember that the lower back should not lift off the floor and the neck muscles should be relaxed.
"Plank" is the best exercise to get rid of stomach and rib fat
An excellent exercise that not only engages all the abdominal muscles, but also the muscles of the entire body.The exercise is completely static.Plus, the longer you stay still, the better.In terms of effectiveness, it is in no way inferior to dynamic exercises.There are many options for performing the plank exercise.
Execution: you need to take a lying position almost like a push-up.Except that the emphasis should not be placed on the palm, but on the entire forearm.Look straight ahead.You need to stand straight so you can draw a straight line from head to heels.Hold this position for 30 seconds to start, then gradually increase the time to 5 minutes.
Do not be lazy and do all these exercises every day, because they will not take you much time, no more than 20 minutes.And that, you see, is not such a big price to pay for the beautiful flat stomach you will soon have.
How to lose belly fat in a week of exercise without harm
It is easier for regular gym goers to lose weight.But the dilemma of getting rid of fat in the stomach and ribs can be solved at home.
Elementary exercises include twisting a hoop and working out the abdominal muscles.
The rotation of the hula hoop will prepare the abdominal muscles for exercise, the blood circulation will be activated in them and the metabolism will be optimized.Exercise can easily be combined with watching TV.For beginners, it is better to take a light hoop and over time make it heavier.Set your feet shoulder-width apart and rotate clockwise.Practice with a hoop for 20 minutes.It will be more fun to study with music.
Next you should proceed to the press assembly.You need to do exercises to lose weight in the abdomen and sides: 15-30 repetitions in three sets with minimal rest.
Effective exercises for weight loss in the stomach and ribs:
- Slopes.Stand with your arms at your sides and your feet steady.We lean our body parallel to the floor, stretch in the direction of our left leg and pull our arms in opposite directions.Then we bend back to the right (the side seems pinched) and return our hands to the belt.Repeat in the other direction.The result is a kind of diagonal gradient.
- Body rotations.From the previous position, we turn the body right and left.The trunk below the waist remains stationary.
- Side board.Lie on your side, leaning on your forearm.Lift your body and straighten like a string.Hold for as long as you can (2 minutes is best).Turn over and repeat.
- Shears.Lie on the floor, lift your legs off the floor and cross them at an accelerated pace.
- Bike.Continuing to lie down, bend your leg and stretch your knee towards the opposite elbow, do for the other side.
- Side bends.Take a water bottle in your hand (if you have a dumbbell) and lean to the side.Repeat for the other arm.
- Folding knife.Lie on your back, with the body fully stretched like a string (arms stretched above your head).Lift all ends at once.Try to touch your toes with your fingers.
- Side flips.The starting position is the same, place your hands behind your head.Place your bent legs at right angles alternately in opposite directions.
Properly selected physical exercises are a guarantee for beautiful and toned skin.In addition, the process of losing weight will be noticeable, and by exercising in the fresh air, you will receive a charge of positive emotions.
Sometimes situations arise where it is necessary to get rid of the stomach within seven days, and such a problem can be eliminated.Even in a week, if you really want it, you can put things in order.In this situation, we must not forget that seven days is a very short period.Based on the deadline, you should act comprehensively, the components of which are effective exercises for losing weight in a week.
During exercise, the body heats up, more heat and oxygen enter the fat deposits, which destroys them.In the process of exercise, you can get rid of not only fat, but also become younger in appearance.You can do these exercises for quick weight loss in a week at home.
You need to start the lesson with a small warm-up: running in place (2 minutes) 10 bends forward and left and right.jump in place (1 minute)
Main part of training:
- flexing the abdominal muscles.To do this, lie on the floor, bend your knees and put your hands behind your head.Perform body lifts.It is best to start with 10 lifts and gradually add 1-2 lifts.
- This exercise should be done lying on your side, so raise your leg as high as possible and fix it for a few seconds.It is better to start with 5 times on each leg.
- The following exercise will help you tighten your lower abdomen.to do this, you should lie on the floor, put your hands under your back and at the same time raise both legs.You need to perform this exercise about 10 times, increasing the load over time.
At the end of such a home workout, do some stretching and take a contrast shower.
In order for the weight loss process to bring more productive results, you need to follow a few more tips:
- It is best to practice in the morning and evening and the exercise should be done on an empty stomach and after the exercise you should not eat for about an hour.
- It is impossible to remove fat reserves in a short period of time without following a diet.Therefore, you should limit yourself, at least from sweets and fatty foods.
- Once a week, it is recommended to have a fasting day and you can use apples, kefir and buckwheat.Such a day will add more energy to the body and rid it of unnecessary substances.
- if a woman is already 35-45 years old.Here you should take a more thorough approach, for this it is better to use exercises in the pool and follow a diet.But when dieting, it's important not to rely on food restrictions.
- If you don't want to exercise at all, then walking will help.You have to walk a lot, work or study.So, give up transportation and use only your feet as a means of transport.
- If the excess weight was gained during pregnancy, then it is impossible to lose it in a week and you should not torture yourself.In such a situation, you should stick to a healthy diet, do as much exercise as you can, and everything will go away by itself.