Unfortunately, the extra pounds are not deposited in an inconspicuous place, but more often on the stomach. On this occasion, they even say - "In order for you to see how much you eat too much, the stomach is located on the same side as the eyes. " To combat excess body fat in the waist, many zealously engage inthe so-called exercises for weight loss on the abdomen. But the load on the press does not give a positive result, and it begins to seem like fitness is unnecessary to solve this problem.
In fact, it is not. It's just that a lot of people make mistakes - both in choosing the exercises and in the preparation of the training program itself.
What exercises to do to lose weight on the stomach?
To begin with, I will say that there are no exercises for losing weight on specific parts of the body. When we lose weight, fat is eliminated from the whole body at the same time. It is only possible to remove it "fragmentarily" with the help of liposuction. It is physiologically impossible to force the body to burn fat in a particular location. Therefore, it is necessary to emphasize the loss of calories in general. Crunches, crunches, and flexes do not reduce abdominal fat for the simple reason that they require extremely little energy to function and involve little muscle.
Just imagine - you have a huge amount of muscle on your body and you are trying to lose weight, only putting a load on the abs, while the rest of the body is inactive. Hence the conclusion - press workouts taken separately will not remove excess body fat, but will only strengthen muscles.
In order to shed belly fat, regular cardio workouts are appropriate - walking, running, swimming, cycling, aerobics, and dancing. These activities help the body to burn fat directly. Long walks are useful.
If you have a lot of excess weight, you need to rely on complex weight loss and exercises that burn a lot of calories - for example, squats with your arms raised, lunges with turns, etc. Remember, the more muscles you work and the greater the range of exercises, the better.
Another group of useful exercises are balance exercises, such as swinging one leg to the side, when you need to hold the other leg without additional support. In the absence of contraindications, jump rope, swim in the pool.
Exercises to strengthen the abdomen and lose weight
There is a group of exercises that are useful for the whole body as a whole and perfectly strengthen the abs:
- "Bicycle". Lie on your back, place your hands behind your head and lift your body slightly, lift your bent legs at the knees so that your shins are parallel to the floor, firmly press your lower back against the floor and do not pull it outnot during full exercise. With an exhale, stretch your right leg forward, at the same time turn the body to the left, trying to reach with your right elbow the left knee, return to the starting position. Repeat on the other side. Continue until you are tired, trying to move at a good pace.
- Stand up straight, put your feet shoulder-width apart, raise your hands and cross your fingers. Tighten your abs and tuck your stomach in. Lean to the right, stretch your arms up and to the side, stretching the side muscles. Then, without pausing, tilt to the right. Do the exercise slowly, trying to lean as low as possible.
- "Scissors". Lying on your back, stretch your arms out alongside your body and "press" your lower back against the floor. Raise your legs straight. Without bending your knees, begin to spread and bring your legs in, crossing your ankles. If you can, as you move, lower your legs closer to the floor, but don't tear your lower back.
- "Boat". This exercise is for the back. What Does Belly Weight Loss Have To Do With It? - you ask. The answer is that the muscles of the back and abdomen are antagonists, that is, they work in a different direction - the back flexes the body and the stomach flexes. Together they form the waist and need to be strengthened together. Therefore, lie on your stomach, stretch your arms and, straightening your back, gently lift your legs and body, in this position hold for a second and lower yourself. Repeat 10-15 times.
Some important nuances
Everything that has been said above does not mean at all that exercises aimed at strengthening the abdominals and oblique abdominal muscles are unnecessary. Strong muscles help support internal organs. So that you understand what I am talking about, look at the people around them - some have their stomachs forward, but there is no excess fat on them. This is especially noticeable in thin women who do not exercise. Due to the weakness of the abdominal press, the internal organs begin to "swell", forming a kind of abdomen. And the developed muscles support all the organs in the right position, preventing them from moving.
Exercise for the press not only solves the problem of aesthetics, but also improves health, as it contributes to the proper functioning of the intestines, stomach, liver and other organs. Try to pay attention to your abs at least 3-4 times a week, or you can exercise daily for 7-10 minutes to strengthen the abdominal muscles, then a slim figure and excellent health will always be there.