Extra wrinkles around the abdomen are not only an aesthetic problem, but also a health hazard. According to a study conducted in the United States by the Women's Health Initiative, people with excess back fat are three times more susceptible to cardiovascular disease than thin people.
Causes of the appearance of fat deposits in the abdomen
Fat deposits in the abdomen can accumulate for various reasons. Among the most common:
- High in trans fats and sugars in the diet. The World Health Organization recommends consuming 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 deterioration of metabolism. In this regard, fat begins to accumulate actively in the abdomen.
- Insufficient sleep (less than 6-7 hours a day).
Whatever the reasons for the appearance of excess oil, 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
You need to warm up before you start abdominal weight loss exercises at home. It could be running, jumping rope, bending over, or squatting.
Wrapped board
You need to stand on the side bar with one elbow on the ground. Bend your body slowly downwards. Do 10-15 wraps for each hand.
Lifts the foot
This home exercise to lose weight on the abdomen is considered the most effective. You do not need special devices to do this. You can use a rug for comfort.
On the floor, lie on your back and take the starting position. Lift both legs at an angle of 50 degrees at the same time. Hold for 2 seconds and gently lower to the ground.
Raise your knees
The starting position is to stand on the ground. You can rest your hand on the back of the chair for stability. Lift your legs, bent at the knees, as close to your body as possible. Perform 10 times for each leg.
Bicycle
Take the starting position: lie on the mat, straighten your legs, hands locked behind your head. Extend your left elbow and right knee towards each other at the same time. Exercise slowly on the bike, try to feel the tension in the abdominal muscles.
Vacuum
You can do the exercise by lying on your back or standing on your feet. Start with your own feelings of comfort. Exhale from your lungs, hold your breath for 2 seconds, and inhale as much as possible. Hold this position as long as you can. Over time, a contraction should last at least 20 seconds. Breathe slowly and relax your stomach. Need to repeat 10-15.
Vacuuming can be done at least every day, the main thing is to exercise on an empty stomach and after warming up.