The abdomen is one of the most problematic areas in the female body. You can quickly get excess fat here and spend several months to eliminate it. Many women still cannot find an effective way to combat cellulite formation in this area. A woman's body implies that there is a layer of fat in the abdomen, but it is too big for most sex. In adult women, the stomach may even droop too much. If her lifestyle is wrong, even the thinnest girl can have a few centimeters in the waist area. To get rid of fat in this area, you need to do abdominal exercises and follow the rules of a balanced diet. These funds are only effective when combined. It cannot be done without voluntary efforts.
Diet rules to reduce the abdomen
Eating a low-calorie diet is essential for reducing belly size. It must contain protein, carbohydrates and fat. The best sources of carbohydrates are fresh fruits and grains, and fats are natural oils, beans and nuts.
Even if you don't follow specific eating habits, you can get rid of fat through family exercises and simple diet instructions. If you want to eliminate this annoying problem, you can reduce your daily diet from here.
- Fast food and other harmful products-mayonnaise, ketchup, smoked meat, sausage.
- Pastries and desserts-chocolate, candies, pastries, cakes.
- Reduce salt intake, because salt will retain water in the body and cause unnecessary swelling.
- Alcohol. It promotes dehydration and increases appetite.
In addition, abdominal exercise should be combined with a balanced drinking and aerobic exercise.
Because abdominal fat is not only ugly, but also harmful to human health, it is necessary to exercise abdominal weight loss at home. There is a misunderstanding among many women that the belly area is enlarged by fatty foods. However, in fact, the main reason is that there are too many calories in food. Therefore, first of all, you need to reduce the consumption of carbohydrates.
Abdominal muscle home exercise
It is difficult to remove waist cellulite, but it can be done even at home. If you do regular abdominal exercises 2-3 times a week, the effect will be obvious after one month. To make the exercise most effective, you need to exercise all muscles equally. We introduce you to pressure training, which can eliminate body fat.
- The main home exercise for the abdomen is twisting. We lie on our backs with our hands behind our heads, our feet shoulder-width apart, bent at the knees. When we inhale, we lift the shoulder blades, and the back is round, the lower back is close to the floor, and the elbows are open. Exhale, let's go down. The important thing is to do this exercise for a short time and don't forget to breathe. The pace should be fast. You need to complete 3 sets of 20 reps.
- The starting position is the same, but we raise the legs so you can put them on the chair. We repeat the exercise similar to the previous one.
- In the same position, when we inhale, we stretch our elbows to the opposite knee and lift our legs from the chair. Each leg executes 10 times, and the number of approaches is -3.
Now, effective homemade abdominal exercises for women aim to exercise the lower abdomen:
- We lie straight, arms behind our heads and legs straight. Slowly raise the straight leg to a right angle to the floor, and then tear off the pelvis to make a simplified version of the "birch". We hovered at the highest point for a few seconds. 15 repetitions are sufficient.
- The starting position is the same, but we put our hands under the hips. Lift your legs 40 cm off the ground and begin to bend and bend your knees. The important thing is-the legs should always be on the floor.
- For the down press, the regular leg raising and returning to its original position is perfect.
The following home exercises for the abdomen are aimed at strengthening the oblique muscles and reducing the waist. We lie on our backs, arms along the body, and legs bent on our knees. We stretch our hands to our feet at a fast pace without lifting our back from the floor. In this exercise, enough frequency is important, and then measuring waist circumference will bring you pleasure and pride at work.
These homemade abdominal exercises for women do not require a lot of space or special equipment. You can perform comprehensive exercises at any convenient time. It does not require much time and does not require any physical exercise. Nevertheless, the training is very effective.
How to do home exercises for female abdomen correctly?
In order for the exercise to achieve the desired results, you need to follow some rules and suggestions. Before you start, be sure to do a simple warm-up-walking or running are great for this operation.
When performing each operation, make sure that the back is round and the lower back does not sag. Otherwise, you may get injured because the main load is not on the press, but on the spine of the book. Also, make sure to apply tension only in the abdominal muscles.
The purpose of all abdominal exercises is to tighten muscles, not to increase their volume. Therefore, the number of repetitions must be large. You can start at 20 and gradually increase the number of repetitions and approximations.
At the end of the exercise, you should stretch your muscles well: this will speed up the weight loss process and prevent muscle blockage. Of course, proper, balanced nutrition, regular training, and careful execution of all the exercises described will satisfy your desire-you will soon get rid of fat accumulation in the belly and waist area.