If you want to get a slender waist, just doing exercises is not enough. To remove the stomach and side, you will need to find a common solution to the problem of excess weight and rethink your lifestyle.
We make a change program
The first thing to do is to stop hoping for quick results. If you want to flaunt a tightened tummy for the rest of your life, then the changes that you bring to your usual routine should be thorough. You should not only think over what exercises to do to clean a stomach. You will have to re-build the foundation of your daily reality. Love the movement, rethink your attitude to food, find a constant source of joy for yourself - and the problem of what exercises to remove the stomach and sides will disappear by itself.
Start to move
If you have a stomach, most likely you have spent the last couple of months (or even a couple of years) in a sitting position and have been reluctant to move. In active people, the stomach does not appear. Even if you are a young mother, have patience to recover from childbirth, and then just get back into your active life.
If you have never been involved in sports before or if you had a long pause in your activities, start with a walk. Every day, walk first at least 20-30 minutes, then bring the promenade time to one hour. It is good if the walk is a vigorous step, so that a light sweat appears on the forehead. In a week, it will become a habit so much that a day without staying in the fresh air will seem inferior.
Think about what else you can add to your life to increase activity (in addition to exercises to clean your stomach at home). Do you live near the sea? Perfectly! In the warm season, go swimming at least every other day, and preferably - every day. Have you wanted to sign up for dancing for a long time? It's time! In dancing people, the stomach does not last long.
More cardio
Exercises that increase breathing and heart rate will help you cope with the problem of how to remove fat from the abdomen. Exercise that focuses exclusively on the abs will surely strengthen your muscles. But locally it is impossible to get rid of fat deposits - the whole body loses weight at once. Therefore, you have to sweat pretty for the treasured cubes. Your weight loss program should include running, cycling, walking, jumping rope.
Active movement will affect your eating habits - moving with a full stomach is simply uncomfortable. The next time you eat, just imagine that you need to jump in and run. The task is to stop at the moment when it is still easy to jump up immediately after eating.
Reviewing the menu
The condition of the abdomen, not least depends on what and how we eat. You can eat the most wholesome food in the world, but if you ate a two-bucket serving for dinner, don't be surprised that your stomach is growing.
If you are accustomed to just such sizes of dishes, put up with the fact that now you have to eat in small portions. After eating, you should not feel a feeling of heaviness in the stomach. If, after a hearty meal, your belly falls openly, then no exercises to remove your stomach and sides will help you.
In the menu itself, you will also need to make some changes. Most likely, you already know what kind of food they first refuse in order to remove their stomach and sides. Exercises and the most effective weight loss programs will work twice as fast if you:
significantly limit sweet, fatty, fried;
start eating less baking and baking;
stop drinking tea and coffee with sugar and milk;
limit your use of fast food and convenience foods.
And vice versa, it is worth thinking about adding more useful products to the menu:
Eat foods rich in fiber (vegetables, herbs, bran) - this will help to establish digestion. It is advisable that your every meal includes fresh vegetables.
Add complex carbohydrates to your diet: cereals, whole grain bread.
Do not give up fat completely - dress salads with unrefined vegetable oils.
The body of each person has its own characteristics and needs - perhaps by experience you will find out what a particular product is or is not suitable for you. Adjust and regulate your diet for yourself and your feelings. These simple manipulations will help you in the matter of how to remove the stomach, and the exercises will polish the shape of the muscles and give you more self-confidence.
Pondering the daily regimen
Believe it or not, your abdomen is directly related to how much and how much you sleep. Regularly awake people are under constant stress, and our body, in an attempt to protect itself, often begins to gain weight. In addition, a downed regime of the day often means that not only the time of sleep and wakefulness is shifted, but also the time of eating. Most often, the day of an ordinary person passes in a similar mode:
morning - sleep until the last and, instead of breakfast, swallow coffee on the go;
day - a couple of snacks, if possible, and again coffee on the go;
evening - when you come home, you can finally eat up to the dump and fall asleep with a full stomach (after which you naturally don’t want to eat in the morning).
If you recognize yourself, then you have to abandon the addiction to eat at night. Try to hold out at least one evening and go to bed on an empty stomach - in the morning you will immediately want to have breakfast. And if you last a week, you will see that the stomach really has become a little smaller. The fact is that our body is not suitable for digesting food at night - the digestive system at this time is the least active. And if you ate heavily before bedtime, you are unlikely to get enough sleep - your body will be in a slight confusion: either relax and sleep, or try to digest dinner. The result is weakness in the morning and unwillingness to get up.
If you are seriously thinking about how to remove your stomach, exercise will not be enough. Adjust the day mode. After all, when you start to have a normal breakfast, you will find that you feel completely different all day. In the morning, digestion works as a coordinated mechanism and copes with any tasks. Therefore, if you want something sweet, eat dessert before dinner.
Learning to breathe
An important note concerns your ability to breathe. Do you know that full breathing involves active participation in the process not only of the chest, but also of your abdomen?
If you have never tried to breathe deeply before, put both hands on your stomach and try to inhale so that you can feel the abdominal wall moving under your palms. The exhalation should be slow and extended.
Try tracking your breathing every day. You can set aside 10 minutes in the morning and 10 minutes before bedtime. Let this be your meditation, in the process of which you should not do anything other than follow the inhalations and exhalations. Breathing is natural, do not force it, but simply observe. At some point, you will feel relief and calm. If you feel dizzy, stop the exercise and try to breathe less actively.
And finally, we start the exercises - “vacuum”
What to do exercises to clean the stomach? You can start by working out the internal muscles of the press. In yoga, there is a separate cycle of exercises to work with the stomach during breathing. In the Western world, one of these exercises (uddiyana bandha) is called “vacuum.” It consists in pulling the navel to the spine on a full exhale. As an exercise for the press, even Arnold Schwarzenegger recommends it.
Vacuum is usually performed while sitting. You take a full breath, connect your stomach to the breath, filling it with air. Then - make a full exhalation, starting it with pulling up the abdomen. This is followed by a short stage of breath holding - no air should remain in the abdominal cavity or in the lungs. The navel sticks to the spine, and the diaphragm to the ribs. The delay lasts literally 2-3 seconds, after which you take a breath out and a new full breath.
It is not recommended to develop a vacuum without a competent specialist, so as not to harm yourself.
Not twisted in a single ... What exercises are needed to remove the stomach?
Most often, when we start working on the abdominal muscles, we strive to load ourselves with isolated exercises for swinging the press - lifting the body, lifting the legs, side twisting. These exercises are undoubtedly good, but we tend to forget about an important nuance. The stomach is the center of our body. He gets involved in many exercises.
Squats, straps, burpies, push-ups - all these exercises also involve the muscles of the press in full. Therefore, if you are thinking about what exercises should be done to remove the stomach, then safely include complex exercises that use the maximum number of muscles in the body, and most importantly, make these muscles work together as a whole (which, in essence, there is).
It is important that you feel how the abdominal muscles get involved. Learn to consciously control muscle tension, and then you can well control the technique of the exercise without slipping into monotonous repetitions.
If your back hurts. What exercises do you need to remove your stomach?
Often our own back “dissuades” us from swinging the press: you do several lifting of the body, but you don’t want to continue further because of the extra tension in the lower back and neck. The fact is that you also need to be able to pump the press. The lifting of the body familiar from the school bench is often accompanied by a detachment of the lower back from the floor - it turns out that instead of the abdominal muscles, you use the back muscles. For safety reasons, it is best to leave your lower back pressed to the floor - therefore, you can only tear yourself off the surface to the shoulder blades. And if you raise your legs and, for example, bend your knees at an angle of 90 degrees, then rise will come out a little higher.
If you work with raising your legs, also make sure that your lower back remains on the floor - in this case, you most likely will not be able to lower your legs to the end on the floor (otherwise there will be a deflection in the back). Do not turn off the stomach throughout the exercise - let the muscles work well.
Universal "bars"
"Planck" is an exercise for all occasions. There is no such part of the body that could not be worked out while standing in the bar. It helps to solve many bodily problems, including how to clean the stomach.
Exercise "plank" is a uniform distribution of body weight at four points - the palms and feet. The center of the body is turned on - this is how the bar works through the press. The loin should not fail, otherwise the stomach will turn off from work and you will overload the back muscles. Standing in the “bar”, you should stretch from the top of the head to the heels in a straight line, and your shoulder blades should be pulled back and directed along the spine. If your wrists hurt, you can lower yourself on your forearms.
To work the oblique muscles of the abdomen, stand in the side planks. The principle is the same: the body is elongated from the top of the head to the heels, the pelvis is not protruding back, the stomach is on. The upper leg can either rest against the floor or be torn off from the bottom and extended parallel to the floor (to complicate the task). Here you can also sit down on your forearm.
Exercise boat
This exercise is quite difficult to master, but gives good results. It is called differently - "boat" or "corner". The technique is as follows:
You sit on the ischial bones, spread your legs forward, pull the navel to the spine and stretch from the top of the head. At the initial stage, you can rest your hands on the floor behind your back.
Having well included a stomach in work, lift legs up. The back remains straight, the crown continues to stretch. Ideally, there should be a 90 degree angle between the body and legs.
If you feel your lower back begin to fail, then this exercise at this stage is still too complicated for you (most likely, it will be so). To make the task easier, bend the raised legs at the knees until you feel that you are able to hold them in weight with the help of a press.
The preparatory exercise for the full corner is lifting one leg. Remember that at this stage you need hands behind your back only for balance - train yourself to keep your legs raised with the muscles of the body - this will pump up your hips, as well as remove your stomach. Exercise can be complicated when you are sure that you can maintain a straight back without the need for additional support - just raise your hands up and hold them parallel to the line of the body. Make sure that your shoulders do not bounce up and your back is not rounded.
Straight leg lifts
Another way to work on the problem of "how to clean your stomach at home." Leg lifting exercises are a traditional element of the abs program. Performing this exercise involves the following technical nuances:
legs rise alternately;
socks are tightly pulled over themselves;
the lower back is well pressed to the floor, and the body to the shoulder blades, on the contrary, is raised;
arms extended forward parallel to the floor.
Your task is to lower your legs in a vertical position from a vertical position. Please note that the legs do not fall to the floor - you must keep your foot at the lowest possible point and then lift it into place. Also make sure that there is no excess tension in the neck - find a comfortable position for it.
If you want to connect the oblique muscles of the abdomen, then add twisting to the same exercise - reach with your opposite hand for your raised leg. If, on the contrary, it is difficult for you to keep your hands on weight, then lean them on the floor behind your back, with your elbows pointing back, and concentrate all your attention on the abdominal muscles.