I'm 12 years old. I would like to exercise at home to get fit and shed my tummy a bit. What exercises should I do? Regards
Asiu, to improve your fitness and burn fat accumulated in your abdominal area, you should perform aerobic exercises, such as cycling, brisk walking in the field, training on a stepper or treadmill, roller skating or swimming . After such training, you can do some stretching exercises and move on to strengthening exercises. If you are a beginner, do 8-10 repetitions of each of the exercises presented, Intermediate - 10-16, and if advanced - 16-20 repetitions. If you feel up to it, you can increase the number of repetitions. Perform all exercises in 2-3 series, resting for about 30-40 seconds between them. The exercises I suggest involve both the straight muscles and the oblique abdominal muscles. For greater efficiency, you can do them at home with a small ball. Exercise 1 Raising the torso and hips with the ball pressed between the legs. Lie on your back, lift both legs straight and squeeze the ball with your feet. Fold your bent arms behind your head and open your elbows outwards. Contract your abs, lift your hips and chest off the floor, hold it for a few seconds, and then come back to the starting position. Exercise 2 Raising the torso to the straightened leg. Lie on your back, bend your knees and place your feet on the floor. Raise your right calf, straighten your right leg, and position it so that your thighs are parallel to each other. Place the ball between your knees and squeeze it. Rest your hands on the back of your head without pressing down on it. Raise your head, shoulders, and chest off the floor and return to the starting position. Exercise 3 Twists of the torso with raised legs. In a supine position, bring your bent arms behind your head, bend your legs at right angles and lift them off the floor. Squeeze the ball between your knees. Raise your shoulders off the floor and twist your torso to the right, bringing your elbow to your knees. Return to the starting position and repeat the exercise to the other side. Exercise 4 Raising the body while lying on the side. Lie on your side. Bend your upper arm at the elbow and place it behind your head, and place the lower arm perpendicularly in front of you. Place the lower leg on the ball and lift the upper leg slightly off the floor. Raise your upper body toward your extended leg, flexing your oblique muscles and keeping your balance on the ball. Exercise 5 Simultaneouslowering the torso and bent leg. While lying on your back, lift both legs bent at the knees. Squeeze the ball with your hands with your arms outstretched over your chest. Raise your chest off the floor as you flex your abs, lower your torso and right leg towards the floor. Repeat the exercises for the other leg. Exercise 6 Twists of the raised torso. Lie on your back, with your bent legs on the floor, squeezing the ball between your knees. Raise your torso off the floor as you flex your abs. Turn your torso right, lift it up and turn left. Repeat the exercise as many times as you want without lowering your chest to the floor. Exercise 7 Lowering straight legs. Lying on your back, lift both straight legs up and squeeze the ball between your feet. Fold your bent arms behind your head and lift your torso off the floor. Slightly bend the straightened legs towards the floor, keeping the lumbar spine glued to the floor. Exercise 8 Tightening the abdominal muscles while sitting down. Sitting in the support, bend your knees and squeeze the ball between your feet. Bring your knees up to your chest and return to the starting position. Proper nutrition is no less important than exercise. In your diet, try to reduce the amount of carbohydrates you eat in the form of sugar, sweets, cakes, wheat flour, white bread, pasta, fruit and fruit juices, and fats. Eat more foods that contain dietary fiber, such as coarse-grain bread, groats, dark pasta, brown rice, oatmeal, raw vegetables. The source of protein should be mostly cooked or grilled lean meat or fish. It is also important to eat in small amounts 4-5 times a day and to provide your body with 6-8 glasses of lukewarm, still water every day.
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Joanna BarcikowskaGraduate of the University of Physical Education in Gdańsk, instructor of physical recreation, pilates and pilates reformer, trainer of the Warsaw Sports Academy and Thera-Band Academy, co-author of ReebokBalancePilates and Reebok Spine programs. Author of many articles on fitness, participant of television programs and promoter of pro-he alth forms of fitness.
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