Exercises for slimming belly

In the human body the main fat "deposits" are concentrated in the subcutaneous fat and in the abdominal cavity and its wall, that is, in the abdomen. In the normal state, the adult accumulates fat by increasing the size of the available fat cells (adipocytes). But with an excessive amount of fat in the cell, the process of their reproduction starts, which leads to a multiple increase in the number of fat cells. They begin to accumulate, including between the organs of the abdominal cavity (visceral fat), as well as in the lower and upper parts of the trunk. In this case, the fat layer on the abdomen of fat people can reach thicknesses of 10, 15, and even 20 cm (for comparison, in walruses and seals, the thickness of subcutaneous fat is 5-10 cm). Will the excess fat of belly slimming exercises help?

Effective exercises for weight loss belly

In principle, exercises for rapid weight loss of the abdomen - without a system of proper balanced nutrition - will not give the desired effect. Because fatty tissue is not just a "storehouse" of extra pounds. She actively maintains her presence in the body with a specially produced peptide hormone leptin, which performs the function of "control and audit" in the energy exchange system.

But not everything is so hopeless. In fat cells, triglycerides are synthesized, of which the fat tissue is mainly composed. During the cleavage of triglycerides, the body receives energy, and the more energy is expended, the more triglycerides split. That is, exercises for weight loss of the abdomen are the most intensified physical activity, in which there is an increase in the consumption of fats. The main thing is that the morning exercises for weight loss of the abdomen are not accompanied by breakfasts, lunches and dinners, which in their caloric value exceed the energy spent on their implementation ...

So, home exercises for weight loss of the abdomen, according to experts in the field of weight loss, must be done at least three times during the week. From the beginning of the exercises each exercise is performed 8-10 times, and after the person is drawn into this business, all exercises for losing weight at home must be performed at least 20-25 times each.

The standard set of exercises for weight loss of the abdomen includes performing exercises in various positions - standing, sitting and lying down. In the prone position, the following exercises are performed:

• Lying on the back, legs and arms are straight, arms stretched along the body. Without shrugging his shoulders forward, raising his back from the floor, raising his straight hands along his legs, sitting down and leaning forward, trying to reach out with his hands to his toes. On exhalation smoothly return to its original position.
• Lying on the back, legs bend at the knees, with the feet are almost at the width of the shoulders. Hands are put behind the head, fingers "into the lock", elbows to the sides. Inhale - the head, shoulders and shoulder blades come off the floor (the chin should not press against the chest), the abdominal muscles tighten. In this position, stay for 5-10 seconds. Exhale - again take a reclining position.
• Lying on the back, legs and arms are straight, arms stretched along the body. The straight legs on the inspiration rise 30 degrees relative to the plane of the floor, five seconds hold this position, the output assumes the original position.
• The starting position is the same as in the previous exercise. On inhalation, bend your knees and perform a movement that simulates riding a bicycle (30 seconds three times with breaks of 5 seconds).
• Lying on the back, legs bent at the knees, straight arms stretched along the body. On inhalation, raise the pelvis from the floor (with an emphasis on the scapular region of the back) so that the stomach is on the same line with the knees. The position is maintained for 5-10 seconds and the output is slowly taken to its original position.
• Lying on the back, legs bent at the knees, hands behind the head, elbows to the sides. Breathe - the elbow of the left arm extends towards the right knee. Exhalation is the starting position. Breathe - the elbow of the right hand extends to the left knee. Exhalation is the starting position.

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Exercises for slimming belly standing

Simple, but at the same time, effective exercises for losing weight while standing - traditional squats and slopes.

• Stand up straight, legs together, hands on the waist. Keep your back and shoulders as flat as possible, crouch without taking your heels off the floor. The lower the squatting, the more strained the abdominal press during straightening. If there are difficulties, you can perform this exercise, holding your hand, for example, behind the back of the chair.
• Stand upright, feet shoulder width apart, hands on the waist or behind the head. Inhale - tilt forward, exhale - straighten, inhale - bend back, exhale - straighten.
• Stand upright, feet shoulder-width apart, hands lift up. Inhale (at the expense of 1-2-3) - a springing forward tilt with the fingers touching the feet or the floor. At the expense of 4 (exhalation) - take the starting position.
• Stand upright, feet shoulder-width apart, hands on waist. Strongly pull in the abdominal muscles, then (without holding your breath) relax your muscles. The exercise is repeated 10-15 times.

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Exercises for slimming belly sitting

Doing exercises for slimming belly sitting, you need to ensure that the back and shoulders remained flat. This increases the load on the abdominal muscles.

• Sit on the floor, legs straight, hands are slightly back in the position of the abutment. Straight legs to hold together, raise from the floor and with both feet "draw" in the air circles - three times to the left and the same number - to the right. Repeat the exercise 3-4 times with small pauses.
• Sit on the floor, legs straight, arms straight stretched forward. Alternately lifting up the buttocks and straining the abdominal muscles, move forward and backward (one meter). Repeat the exercise 5-6 times.
• Sit on the floor, legs straight, hands are slightly back in the position of the abutment. Straight legs keep together, slightly leaning back, alternately lift them from the floor. Exercise is repeated in three sets of 10 times.

Exercises for slimming belly for men

All the exercises for slimming belly men can do with the same success as women, but the number of repetitions should be increased (up to 20-25 times). But the exercises with increased load:

• Lie down on the floor, legs straight, arms straight stretched along the trunk. On inhalation - lift the straight legs up (do not lift the head and shoulders!) And hold them in this position for 10 seconds. On exhalation - take the original position. As you practice, the holding time of the raised legs should be gradually increased.
• Sit on the floor, legs straight, hands are slightly back in the position of the abutment. Straight legs keep together; slightly leaning back, raise his legs from the floor, bend at the knees and press him to his chest. Then straighten your legs and lower them to the floor.
• The initial position is similar to the previous exercise, but the legs are raised, bent and pressed to the chest alternately - right and left separately.

Exercises for slimming belly for men suggest active use of a horizontal bar. The simplest of them is: on the straightened arms to perform vises, then on inhalation to bend the legs in the knees and slowly straighten them, simultaneously raising parallel to the floor (or the ground). On exhalation - smoothly return to the starting position.

Exercise bodyflex for slimming belly

The complex of breathing exercises for slimming belly is popular - bodyflex, developed more than 20 years ago by American Greer Childers.

It is believed that exercises bodyflex for weight loss of the abdomen are aimed at "saturation of the body with oxygen," which is achieved by temporary breathing delays. At the same time, breathing exercises are combined with isotonic and isometric exercises, that is, static and strength muscle tension without the movement of parts of the body that participate in the exercise.

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Respiratory exercises for slimming belly by the method of bodyflex

According to the method of bodyflex, first you need to breathe out all the air from your lungs - through your mouth, making your lips a "tube". Then a quick, intense breath through the nose is done (the inspiration should be noisy) - to fill the lungs to failure. After this, lifting your head, you need to exhale all the air again - but already through a wide open mouth. But now you should fully hold your breath, tilt your head to your chest and maximally pull in your stomach (for 8-10 seconds). The last step is to relax the abdominal muscles and draw a normal breath. All exercises bodyflex for weight loss of the abdomen are performed just at the stage of holding the breath (and pulling in the belly).

Starting position: kneel, bend over and lean on the floor with the palms of straightened hands. The back is flat, the head is raised. A breathing exercise is performed (as described above) and when breathing is delayed and the stomach is drawn in, it is necessary to tilt the head and bend your back as much as possible. This position is held for 8-10 seconds. Then exhale and relax the back and abdomen. The exercise is repeated three times at intervals of 15-20 seconds.

Here is another exercise, for which you have to lie on your back, legs to spread slightly less than the width of the shoulders and bend them in the knees (the feet completely stand on the floor), hands stretched along the body. Then perform a breathing exercise (as described above) and draw in the belly. If you delay breathing, you should: raise your hands up and tear off the head (throwing it back) from the floor, shoulders and back, lifting them as high as possible; return to the reclining position and, touching the back of the floor, repeat the movement. After the second raising smoothly return to the original position and take a breath, relaxing the stomach. This exercise is repeated three times at intervals of half a minute.

Finally, the exercise for weight loss in the lower abdomen. Lie on your back on the floor, straight legs together, bent at the elbows of the hands (palms down) are placed under the buttocks. After performing the breathing exercise - during the delay of breathing and the drawn abdomen - the straight legs rise slightly above the floor (the toes of the feet are stretched out, the head and shoulders remain immobile) and quick sweeping scissors are made, changing the position of the legs (above or under the other). Movements are made for eight to ten accounts. Legs drop and take a breath. Repeat - 3-4 times with pauses in 20 seconds.

Despite the fact that most breathing exercises, including breathing exercises for slimming belly, are of benefit, there is an opinion that the bodyflex system is potentially unsafe, as holding the breath leads to increased blood pressure and heart rate irregularities.

There is another system of breathing exercises (again in combination with exercise) to reduce fat deposits on the hips and abdomen - oxysize. True, there is no need to hold your breath. In general, oxysize is a modified Russian version of the American bodyflex, supplemented by the breathing of the belly. There is nothing new here, because diaphragmatic breathing (eastern, lower or breathing belly) has long been practiced by yoga, which has special techniques of pranayama.

Yoga exercises for slimming belly

Breathing of the abdomen is used both to increase the intake of oxygen into the blood, and to strengthen the muscles in the lower zone of the abdomen. Here is the chakra svadhistana, which in Ayurveda is considered responsible for human immunity and its general vitality.

The most accessible technique for performing a yoga breathing exercise for weight loss of 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, inflating your stomach so that your palm rises (along with the abdominal wall). In this case, the palm resting on the chest should remain stationary. Exhalation is also done through the nose, and it should be longer and calmer than inhalation. At exhalation the abdominal wall should be "pressed" to the spine, as a result of which the palm on the abdomen descends to its original position.

And now we will stop on the simplest physical exercises of yoga for slimming belly.

Bhujangasaga - cobra posture

Lie on the floor on the stomach, legs straight, knees and feet are pressed together, the toes are stretched out; arms bent at the elbows, lie along the chest with palms forward. On inhalation - with palms resting, slowly and gradually raise the body to the height of the arms straightened in the palm rest. In this case, the back bends, the sternum is stretched forward and upward, the shoulders are retracted back and down, elbows are pressed against the lateral surfaces of the chest, and the head is folded back. Fix the pose for half a minute (with a delay of breathing for 5 seconds), and then bend your arms in elbows and on exhalation to smoothly return to its original position. Repeat the exercise three times.

Ardha Navasana - half boat position

Sit on the floor, legs bent at the knees, hands lowered along the chest. The back should be rounded, the lower section of the lower back pressed tightly to the floor, the shoulders and the rest of the back remain on weight. Then straighten your legs and raise them over the floor for 25-30 cm. Pull your hands towards your feet. Legs, abdomen and waist are strained, breathing is even. Hold in this position for 15-20 seconds.

Dhanurasana - pose of onion

Effective exercise for weight loss in the lower abdomen, as well as to strengthen the spine (reminiscent of the familiar since childhood exercise "frog").

Lie on the floor on your stomach, legs bend at the knees, raise them and grip your hands with your ankles. On inhalation, bend back and raise both legs, pulling them to the back with their hands. Hold your breath for 5 seconds, let go of your hands and exhale slowly to the floor. The number of repetitions of asana is three to four times.

Halasana - plow posture (simplified version)

Lie on your back - head to the wall (at a distance of about half a meter), legs straight, straight arms stretched along the trunk. On inhalation - raise your even legs up, bend your arms and put your hands on your hips, holding your body. On exhalation - throw straight legs behind the head, touch the feet against the wall. Stay in the asana for 10 seconds, breathe deeply. On exhalation - slowly unbend, when the back is flat on the floor - smoothly lower your legs. This exercise of yoga for slimming belly is useful to do with fat deposits not only on the stomach, but also on the hips.

The body is a "load" that a person constantly "carries" with himself. And to ease this load, you need effort and perseverance. Only they will help to systematically perform exercises for weight loss of the abdomen and thus to part with extra pounds.