Extra creases around the abdomen are not only an aesthetic problem, but also a health hazard. According to a U. S. study by the Women's Health Initiative, people with excess body fat are 3 times more susceptible to cardiovascular disease than lean people.
Causes of fat deposits in the abdomen
Fat deposits in the abdomen can accumulate for various reasons. Among the most common are:
- High amounts of trans fats and sugars in the diet. The World Health Organization recommends that you do not consume more than 6-7 teaspoons of sugar per day.
- Sedentary lifestyle.
- Hormonal changes, for example 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.
- Inadequate sleep (less than 6-7 hours a day).
Regardless of the reasons for the appearance of excess adipose tissue, it is necessary to solve it only with complex measures. In addition to lifestyle changes, special attention should be paid to specific exercises.
A set of effective exercises
Before you start doing exercises for losing weight at home, you need to do warm-ups. It can be running in place, jumping rope, bending to the sides, squats.
Twist boards
It is necessary to stand on the side bar, lean one elbow on the floor. Slowly turn your body down. Do 10-15 turns for each hand.
Lifting the legs
This exercise at home for weight loss on the abdomen is considered one of the most effective. You do not need special devices for this. You can use a rug for convenience.
Take the 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.
Raising the knee
The starting position is standing 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.
Bicycle
Take the starting position: lying on the mat, legs straight, hands in the lock behind your head. Extend your left elbow and right knee toward each other at the same time. Exercise your bike slowly, trying to feel the tension in your abdominal muscles.
Vacuum
You can perform the exercise lying on your back or standing. Start with your own sense of comfort. Exhale from the lungs, hold your breath for 2 seconds and pull in your stomach as much as possible. Hold this position as long as you can. In time, one contraction should last at least 20 seconds. Exhale slowly and relax your stomach. It is necessary to do 10-15 repetitions.
Vacuum can be performed at least every day, the main thing is to train on an empty stomach and after warming up.