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 susceptible to cardiovascular disease than thin people.
Causes of the appearance of fat deposits in the abdomen
Fat deposits in the abdominal region can accumulate for a variety of reasons. Among 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.
- Stress. Under the influence of stress, the body produces the hormone cortisol, which can lead to a deterioration in nutrient metabolism. In this sense, fat begins to actively accumulate in the abdominal region.
- Inadequate sleep (less than 6-7 hours a day).
Whatever the reasons for the appearance of excess fat, it is only necessary to eliminate it with complex measures. Along with lifestyle changes, special attention must be paid to specific exercises.
A set of effective exercises
Before you start doing belly slimming exercises at home, you need to warm up. This can be running in place, jumping rope, bending sideways, crouching.
torsion board
It is necessary to stand on the sidebar, supporting one elbow on the floor. Slowly rotate with your body down. Do 10-15 turns for each hand.
leg raised
This exercise at home to lose weight in the abdomen is considered to be one of the most effective. You don't need special devices to run it. For convenience, you can use a mat.
Assume the starting position lying on the floor, on your back. Raise both legs at the same time at a 50 degree angle. Hold for 2 seconds and gently lower to the floor.
lifting the knees
The starting position is to stay on the floor. For stability, you can rest your hand on the back of the chair. Raise your legs, bent at the knees, as close to your body as possible. Perform 10 times for each leg.
A bicycle
Take the starting position: lying on the mat, legs straight, hands in the lock behind your head. Stretch your left elbow and right knee toward each other at the same time. Exercise the bike slowly, trying to feel the tension in your abdominal muscles.
Vacuum
You can perform the exercise lying on your back or standing up. Start with your own feelings of comfort. Exhale air from your lungs, hold your breath for 2 seconds, and contract your stomach as much as possible. Keep this position as long as you can. Over time, a contraction should last at least 20 seconds. Exhale slowly and relax your stomach. You need to do 10-15 reps.
The vacuum cleaner can be performed at least once a day, the main thing is to train on an empty stomach and after warming up.