The folds around the abdomen are not only unsightly but also dangerous to health. According to an American study by the Women's Health Initiative, people with excess fat around the waist are three times more likely to have cardiovascular disease than slim people.
Causes of fat accumulation in the abdomen
Fat that accumulates in the abdominal area can accumulate for many reasons. Among the most popular are:
- High amounts of trans fat and sugar in the diet. The World Health Organization recommends consuming no more than 6-7 teaspoons of sugar per day.
- Sedentary lifestyle.
- Hormonal changes, such as during menopause.
- Stress. Under the influence of stress, the body produces the hormone cortisol, which can lead to impaired metabolism of nutrients. In this regard, fat begins to actively accumulate in the abdominal area.
- Insufficient sleep (less than 6-7 hours a day).
Whatever the reason for the appearance of excess fat, it only takes complex measures to get rid of it. Along with lifestyle changes, special attention should be paid to specific exercises.
A set of effective exercises
Before doing abdominal exercises at home, you need to do a warm-up. This movement can be running in place, jumping rope, bending to the sides, squatting.
Twisted board
It is necessary to stand on the sidebar, resting one elbow on the floor. Slowly twist your body down. Do 10-15 twists for each hand.
Leg lift
This at-home abs workout is considered one of the most effective. You don't need special equipment to do it. For convenience, you can use a rug.
Start lying on the floor, lying on your back. Raise both legs at the same time to a 50-degree angle. Hold for 2 seconds and gently lower to the floor.
Raise the knee
The starting position is standing on the floor. For stability, you can rest your arms on the back of the chair. Raise your legs, bent at the knees, as close to the body as possible. Do 10 reps for each leg.
A bike
Starting position: lying on the mat, legs straight, hands clasped behind the head. Extend left elbow and right knee toward each other at the same time. Practice cycling slowly, trying to feel the tension of the abdominal muscles.
Vacuum cleaner
You can do the exercise while lying on your back or standing. Start with your own comfort. Exhale all the air out of your lungs, hold your breath for 2 seconds, and pull your belly in as much as possible. Hold this position for as long as possible. Over time, a contraction should last for at least 20 seconds. Exhale slowly and relax your stomach. You need to do 10-15 repetitions.
The vacuum can be done at least every day, the main thing is to practice on an empty stomach and after warm-up.