The extra folds around the abdomen are not only a cosmetic problem, but also a health hazard. According to an American study by the Women's Health Initiative, people with excess fat around the waist are 3 times more susceptible to cardiovascular disease than thin people.
Causes of the appearance of fatty deposits in the abdomen
Fat deposits in the abdominal area can build up for a variety of reasons. Some of 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 regard, fat begins to actively accumulate in the abdominal region.
- Insufficient sleep (less than 6-7 hours per day).
Whatever the reasons for the appearance of excess fat, it should be got rid of only with complex measures. Along with lifestyle changes, special attention should be paid to specific exercises.
A series of effective exercises
Before you start doing belly slimming exercises at home, you need to do a warm-up. This can be running in place, skipping rope, leaning to the sides, squatting.
Twisted plank
It is necessary to stand on the sidebar, pressing one elbow on the floor. Slowly turn with the body facing down. Do 10 to 15 twists for each hand.
Lift the leg
This exercise at home for weight loss on the abdomen is considered one of the most effective. You don't need any special devices to run it. For convenience, you can use a mat.
Take the starting position lying on the floor, on your back. Lift both legs at the same time to a 50 degree angle. Hold for 2 seconds and gently lower to the floor.
Raise the knees
The starting position is standing on the floor. For more stability, you can put 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 bike
Take the starting position: lying on the mat, legs straight, hands in the lock behind your head. Stretch your left elbow and right knee towards each other at the same time. Exercise the bike slowly, trying to feel the tension in the abdominal muscles.
Empty
You can perform the exercise while lying on your back or standing. Start from your own sense of comfort. Breathe out the air from your lungs, hold your breath for 2 seconds, and suck in your stomach as much as possible. Hold this position for as long as you can. Over time, a contraction should last at least 20 seconds. Slowly exhale and relax your stomach. You need to do 10 to 15 repetitions.
Vacuum can be performed at least every day, the main thing is to train on an empty stomach and after warming up.