The extra folds around the abdomen are not only an aesthetic problem, but also a health hazard. According to a US study by the Women's Health Initiative, people with excess waist fat are 3 times more susceptible to cardiovascular disease than obese people.
Causes of belly fat
Abdominal fat deposits 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 a day.
- Sedentary way of life.
- Hormonal changes, such as during menopause.
- Stress. Under the influence of stress, the body produces the hormone cortisol, which can lead to deterioration of nutrient metabolism. In this regard, fat begins to actively accumulate in the abdominal area.
- Insufficient sleep (less than 6-7 hours a day).
Whatever the reasons for the appearance of excess fat, it is necessary to get rid of them only with complex measures. Along with lifestyle changes, special attention should be paid to specific exercises.
A set of effective exercises
Before you start doing exercises to lose weight on the abdomen at home, you need to warm up. This can be running on the spot, jumping rope, leaning to the side, squats.
Rotate the board
You need to stand on the sidebar, resting one elbow on the floor. Slowly turn your body down. Make 10-15 turns for each hand.
Lifting the legs
This exercise at home for weight loss belly is considered one of the most effective. You do not need special devices to perform it. You can use a rug for convenience.
Take a starting position lying on the floor, on your back. Raise both legs at the same time to an angle of 50 degrees. Hold for 2 seconds and gently lower to the floor.
Raise your knees
The starting position is standing on the floor. For stability, you can place your hand on the back of the chair. Raise your legs, bent at the knees, as close to the body as possible. Perform 10 times for each leg.
Wheel
Take a starting position: lie 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 wheel slowly, trying to feel the tension in the abdominal muscles.
Vacuum
You can perform the exercise while lying on your back or standing. Start with your own sense of comfort. Exhale the lungs, hold your breath for 2 seconds and lift 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. Exhale slowly and relax your stomach. You need to do 10-15 reps.
The vacuum can be done at least every day, the main thing is to train on an empty stomach and after warming up.