There are lot’s of reasons why the belly grows and why you need to lose weight. We can easily get a couple of extra pounds after the New Year holidays and then another kilogram thanks to Easter cakes in spring. Some of us comfort eat or like to treat ourselves to some fine food. And in one moment the beach season comes. So let’s get ready for summer in advance.
Amazing but true
If you want to do nothing or believe in fairy tales, that you can have the desired result doing exercise for 5 minutes and in 5 days, don’t waste your time and look for other sites that promise super recipes. To do our exercises you will have to spend about 20 minutes a day. You will see the first result in a week. Well, in a month you will advise this set of exercises for all your friends.
The first thing you need to find out is why, despite exhausting diets and ab exercises, it’s not possible to make the belly flat. To be more exact: the abdominal prelum is silhouetted, but the belly is still sticking out.
There is an explanation for this: weak membrane muscles. So to understand what to do next you need to find out the state of your membrane muscle.
Test: true causes of the minimal effect
Stand sideways in front of the mirror and look at yourself. The reflection looks like this: the belly sticks out and reminds the belly of a pregnant woman.
Then lie on the floor, on your back, straighten the legs. Lift up slightly to look at your belly:
- if in this position the belly sticks out, then you have extra fat;
- if it fell inside, then you don’t need to concern about fat, but about a stretched membrane muscle.
Note: if you belong to the “plus-size” category of women, you may have both: extra fat and weak muscle.
Get the most out of your workouts
This set of exercises is effective in both cases. The problem is that not every ab exercise trains the membrane muscle.
Important: the main thing is that the exercises really work if they are done at a slow pace. It is necessary to monitor breathing.
№1 Leg Raise
Lie on your back, hands are down by your sides, toes pointed. Raise your legs at an angle of 45 degrees. Take a breath while raising and exhale while lowering the legs. Do 10-12 repetitions in 3 sets. Rest not more than 1 min.
№ 2 Windmills
In the same position, make circular movements with your legs. Complete one circle in 5 seconds and do 5 circles in each direction.
Lying on your back, legs bent, arms behind your head, do crunches of the upper body. Very slowly, straining the abs. As you exhale while crunching, freeze for a second. Do as much as you can, gradually increase the level.
Raise your legs at an angle of 45 degrees and cross them slowly for 20 times. After that bend your legs, pressing your knees to your chest. and straighten them. Continue, complicating the task, lower your legs as low as possible.
№5 Bicycle crunch
Hands behind your head, do crunches, touching the elbows with the opposite knees. Make sure you strain the press. Quantity isn’t so important as duration. Do this workout for 5 minutes.
№6 Full crunch
At the same time, do the crunch and press the knees to the chest. Сomplicate the task: alternate between crunches and leg circles to the left and right.
tand on all fours having bent your back. Relax the press while inhaling, and do vacuum pumping while exhaling. Do it 100 times, 3-5 sets per day.
Be careful! When you inhale, the abdominal muscles retract, when you exhale, they are sucked in even deeper, as if the stomach sticks to your back.
“Vacuum” can be done while sitting and standing: 30-40 repetitions. If you are not very shy, do one set at work, the second – waiting for transport, and the third – at home in the kitchen. You spend time productively and the result won’t be long in coming.
What causes drooping stomach
Most of the exercises from the set are familiar to everyone. But they are arranged precisely for pumping the membrane muscle, which is located under the abdominal muscles. If this muscle loses resilience, then it is not able to restrain the pressure of internal organs. As a result, the stomach sticks out and then sags.
Using this technique will help you get rid of a non-aesthetic look. But remember that you need to do exercises at a very slow pace, straining the abdominal muscles as much as possible.