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 fat in the waist are 3 times more prone to cardiovascular disease than lean 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 life.
- 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 the metabolism of nutrients. 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 it 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 belly slimming exercises at home, you need to warm up. This can be running in place, skipping rope, sideways bending, squats.
Twisted board
It is necessary to stand on the side bar, resting one elbow on the floor. Slowly turn your body down. Do 10-15 turns for each hand.
Leg lifts
This home exercise for belly weight loss is considered one of the most effective. You do not need special devices to run it. For convenience, you can use a rug.
Take the starting position lying on the floor, on your back. Raise both legs at a 50-degree angle at the same time. Hold for 2 seconds and lower gently to the floor.
Knee lift
The starting position is upright 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 bike
Take the starting position: lying on the mat, legs straight, hands on the lock behind the head. Stretch your left elbow and right knee towards each other at the same time. Ride the bike 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 feelings of comfort. Exhale the air from your lungs, hold your breath for 2 seconds and pull your stomach as far 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 should do 10-15 repetitions.
The vacuum can be performed at least every day, the main thing is to train on an empty stomach and after warming up.