Extra wrinkles around the abdomen are not only an aesthetic problem, but also a health risk. According to an American study by the Women's Health Initiative, people with excessive waist fat are three times more susceptible to cardiovascular disease than lean people.
Causes of the appearance of fat deposits in the abdomen
Fat deposits in the abdominal area can accumulate for a variety of reasons. The most common include:
- 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 lifestyle.
- Hormonal changes, for example during menopause.
- Emphasize. Under the influence of stress, the body produces the hormone cortisol, which can lead to a deterioration in nutritional metabolism. 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 can only be removed with complex measures. In addition to changing lifestyle, special attention should be paid to specific exercises.
A series of effective exercises
Before starting any weight loss exercises at home, it is necessary to warm up. This can run in place, jump rope, bend to the side, squats.
Twist plank
It is necessary to stand on the side bar with one elbow on the floor. Slowly rotate your body downwards. Make 10-15 spins for each hand.
Lift a leg
This belly weight loss exercise at home is considered to be one of the most effective. You don't need any special equipment to do it. For simplicity, you can use a rug.
Take the starting position, lying on the floor, on your back. Raise both legs at the same time at a 50 degree angle. Hold for 2 seconds and lower gently to the floor.
Raise your knees
The starting position is standing on the floor. You can rest your hand on the back of the chair for stability. Raise your legs, bent at the knees, as close to your body as possible. Perform 10 times for each leg.
bicycle
Assume the starting position: lying on the mat, legs straight, hands in the lock behind your head. Simultaneously straighten your left elbow and right knee towards each other. Exercise the bike slowly, trying to feel the tension in the abs.
vacuum
You can do the exercise while lying on your back or standing. Start with your own sense of comfort. Exhale the air in your lungs, hold your breath for 2 seconds, and then draw your stomach in as much as possible. Hold this position 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 carried out at least daily, the main thing is that you train on an empty stomach and after warming up.