Extra folds around the abdomen are not only an aesthetic problem but also a health risk. According to a U. S. study by the Women’s Health Initiative, people with excessive lean fat are three times more susceptible to cardiovascular disease than slim people.
Causes of fat deposits in the abdomen
Fat deposits in the abdominal area can build up 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 6-7 teaspoons of sugar a day.
- Sedentary lifestyle.
- Hormonal changes, such as during menopause.
- Tension. Stress produces the hormone cortisol in the body, which can lead to a deterioration in nutrient metabolism. In this regard, fat is actively accumulated in the abdominal region.
- Inadequate sleep (less than 6-7 hours a day).
Whatever the reason for the appearance of excess fat, you should only get rid of it with complex measures. In addition to lifestyle changes, special attention should be paid to specific practices.
A series of effective exercises
Before you start your slimming exercises at home, you need to warm up. It can be running on the spot, skipping rope, bending to the side, squatting.
Twisted planks
You have to stand on the side bar, leaning on the floor with one elbow. Unscrew it slowly with your body. Do 10-15 screws for each hand.
Lifting the legs
This home exercise is considered to be one of the most effective for abdominal weight loss. No special tools are required to do this. You can use a rug for convenience.
Remove the starting position by lying on the floor on your back. Raise both legs at a 50-degree angle at the same time. Hold for 2 seconds and lower carefully to the floor.
Raising the knee
The starting position is on the floor. For stability, you can place your hand on the back of the chair. Raise your bent knees as close to your body as possible. Perform 10 times on each foot.
Bicycle
Take out the starting position: lying on the carpet, legs straightened, hands behind head lock. Extend your left elbow and right knee toward each other at the same time. Exercise your bike slowly, trying to feel the tension in your abdominal muscles.
Vacuum
You can do the exercise lying on your back or standing. Start with your own comfort. Exhale the air from your lungs, hold your breath for 2 seconds, and inhale your stomach as much as possible. Hold this position for as long as you can. Over time, a contraction should last at least 20 seconds. Exhale slowly and relax your stomach. You must perform 10-15 repetitions.
The vacuum can be done at least every day, the point is to train on an empty stomach and after warming up.