Excess folds in the abdomen are not only an aesthetic problem, but also a health hazard. According to a study by the American Women’s Health Initiative, people with excessive waist fat are three times more likely to develop cardiovascular disease than slim people.
Causes of fat deposits in the abdomen
For various reasons, fat deposits in the abdominal area may accumulate. The most common of these are:
- The diet contains a lot of trans fats and sugars. The World Health Organization recommends no more than 6-7 teaspoons of sugar per day.
- Sedentary lifestyle.
- Hormonal changes, such as menopause.
- pressure. Under the influence of stress, the body produces the hormone cortisol, which causes deterioration in the metabolism of nutrients. In this regard, fat begins to accumulate actively in the abdominal area.
- Insufficient sleep (less than 6-7 hours per day).
No matter what causes the appearance of excess fat, only complicated measures can get rid of it. With the change of lifestyle, special attention should be paid to specific exercises.
An effective set of exercises
Before you start doing abdominal weight loss exercises at home, you need to do a warm-up exercise. This can be running in place, skipping rope, bending over sideways, and squatting.
Twisting the plank
You must stand on the side bar and place one elbow on the floor. The body slowly twisted downward. Do 10-15 twists on each hand.
Raise leg
This exercise to lose weight at home is considered one of the most effective exercises. You don't need special equipment to perform it. For convenience, you can use carpets.
Lie on your back in the starting position of lying on the floor. Raise your legs to a 50-degree angle at the same time. Hold for 2 seconds, and then gently lower to the floor.
Raise the knee
The starting position is to stand on the floor. For stability, you can place your hands on the back of the chair. Raise your legs and bend your knees as close to your body as possible. Perform 10 times on each leg.
a bicycle
Take the starting position: Lie on the mat with your legs straight and your hands locked behind your head. At the same time stretch the left elbow and right knee towards each other. Exercise your bike slowly and try to feel the tension of your abdominal muscles.
vacuum
You can exercise while lying on your back or standing. Start with your own comfort. Exhale air from your lungs, hold your breath for 2 seconds, and inhale as much as possible. Maintain this position for as long as possible. Over time, a contraction should last at least 20 seconds. Exhale slowly and relax your stomach. You need to do 10-15 repetitions.
The vacuum can be done at least daily, mainly after fasting and warm-up training.