Unfortunately, the extra pounds are not stored in some inconspicuous place, but most often in the stomach. On this occasion, they also said - "So that you see how much you overeat, the stomach is located next to the same eye. " To combat excess body fat at the waist, many enthusiastically do an exercise called to lose weight on the stomach. But the load on the press did not give a positive result, and it began to appear that fitness was useless to solve this problem.
Actually, this is not the case. It's just that many make mistakes - both in the choice of training and in the preparation of the training program itself.
What exercises should be done to lose weight on the abdomen?
For starters, I would say that there are no exercises to lose weight on certain parts of the body. When we lose weight, fat is removed from the whole body at the same time. It is possible to remove it "a small part" only with the help of liposuction. It is physiologically impossible to force the body to burn fat in one particular place. Therefore, it is necessary to emphasize calorie loss in general. Crispy, bent and bent do not reduce belly fat for the simple reason it requires very little energy to perform and involves little muscle.
Imagine - you have a large amount of muscle on your body, and you are trying to lose weight, putting a load only on the abs, while the whole body is inactive. Hence the conclusion - press exercises taken separately will not get rid of excess body fat, but only strengthen muscles.
To get rid of belly fat, regular cardio exercises are ideal - walking, running, swimming, cycling, aerobics and dancing. This activity helps the body burn fat directly. Walking long distances is very helpful.
If you are a lot of overweight, then you need to rely on complex weight loss and do exercises that burn a lot of calories - for example, squatting with arm lifts, lunge with turns, etc. Remember, the more muscles you work and the greater the exercise range, the better.
Another useful group of exercises is balance exercises, such as swinging your leg to the side, when you need to hold on to the other leg without additional support. If there are no contraindications, jump rope, swim in the pool.
Exercise to strengthen the stomach and lose weight
There are a group of exercises that are useful for the whole body as a whole and strengthen the abs perfectly:
- "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 the pelvis is parallel to the floor, press your lower back firmly to the floor and do not tear it during the entire exercise. With an exhale, stretch your right leg forward, at the same time rotate the body to the left, trying to reach with your right elbow to the left knee, return to the starting position. Repeat the exercise on the other side. Keep going until you are tired, try to move at a good pace.
- Stand up straight, spread your legs shoulder -width apart, raise your hands up and connect your fingers. Tighten your stomach and draw in your stomach. Bend to the right, stretch your arms up and to the side, stretch the side muscles. Then, without pause, lean to the right. Do the exercise slowly, trying to bend as low as possible.
- "Scissors". Lie on your back, stretch your arms along your body and "press" your lower back to the floor. Lift the legs straight up. Without bending your knees, start spreading and bringing your legs up, crossing your ankles. If you can, while moving, lower your legs closer to the floor, but don’t tear your lower back.
- "Boat". This exercise is for the back. What does weight loss have to do with it? - You ask. My answer is that the muscles of the back and abdomen are antagonistic, that is, they work in different directions - the back does not bend the body, and the abdomen bends. Together they form a waist, and they need to be strengthened together. So, lie on your stomach, stretch your arms up and, tensing your back, slowly lift your legs and body, in this position, hold for a while and lower yourself down. Repeat 10-15 times.
Some important nuances
All that has been said above does not mean at all that exercises aimed at strengthening the abs and oblique abdominal muscles are futile. Strong muscles help support internal organs. So that you understand what I mean, look at the people around them - some have their bellies protruding forward, but there is no excess fat on them. This is especially noticeable in skinny women who do not exercise. Due to the weakness of the abdominal press, the internal organs begin to "bulge", forming a kind of stomach. And the developed muscles support all the organs in the correct position, preventing them from shifting.
Exercise for the press not only solves aesthetic problems, but also improves health, as it helps the proper functioning of the intestines, stomach, liver and other organs. Try to watch your abs at least 3-4 times a week, or you can do daily exercises for 7-10 minutes to strengthen the abdominal muscles, then a slim figure and excellent health will always be there.