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ぽっこりお腹に効く!お腹のお肉を重点的に落とすダイエット方法

肌の露出や服装も軽くなるこの季節。特に体の気になる部分といえば、男性女性ともに一番気になるのが「お腹まわり」。すっきりとしたウエスト、お腹のくびれは女性の永遠の理想ではないでしょうか。ただ、お腹が出ている、お肉の肉がはみ出ている、シルエットが美しくなりたいとお悩みの方も、具体的にどうしたらお腹やせが実現できるのか悩むところです。お腹を効果的に痩せさせるには、お腹まわりの筋肉を意識した「呼吸」がかぎになります。ヨガやピラティスなど健康法としても話題のダイエットは、「呼吸」をもっとも意識して行われます。そこでぜひお腹まわりに焦点を当てて、お腹がすっきり痩せる呼吸の仕方とダイエット方法をご紹介します。ぽっこりおなかを撃退して、ダイエットを成功させ、感動のウエストのくびれを手に入れましょう。

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「深い呼吸」を意識してお腹の脂肪へアタック

最近ヨガや呼吸法が話題なのには理由があります。まず、普段から深い呼吸を意識して生活するのとしないのではダイエットに大きな差が出ます。深く呼吸することで、特別に何かをしなくても、自然と運動量があがるのです。では、正しく深い呼吸法をひもといてみましょう。

深呼吸の効果で呼吸の働きを知ろう

おもいっきり息を吐き出してみてください。息をすべて吐き出すときに、腹筋を使っていることが実感できます。ゆっくり深呼吸をする際に、とくに息をはくことに意識して、息をはききってみてください。お腹の引き締めに効果があります。苦しいと感じる方は無理をせず、まず最初は30秒から、ゆっくり深呼吸を続けてみましょう。毎日つづけることで、確実にお腹のラインを意識できるようになります。

ドローインの呼吸で腹筋を鍛える効果

短期間でやせたい、という方にもうれしいダイエット効果の高い呼吸法に「ドローイン」という呼吸法があります。
1. 息をできるかぎりすいこむ
2. おしりの穴に力を入れて締め、いったん息をとめる
3. おしりの穴に力を入れて締めたまま、ゆっくりと息をすべてはきだす
4. お腹をへこませたまま10秒~30秒キープ
これを1セットとして、一日に数回、続けられる方は1日に10回やってみるとお腹やせ効果があがります。当然筋力もアップします。

腹式呼吸で便秘解消の効果も

深い呼吸には便秘解消の効果もあります。腸の運動がスムーズにはたらくようになります。便秘の悩みをかかえるかたは、ぜひ便秘解消でお腹をすっきりさせましょう。食物繊維を豊富に含んだ健康的な食事も基本です。便秘を解消することで、おなかの中から健康になることが大切です。
ただ、野菜は健康的というイメージはありますが、生野菜を食べ過ぎると、体を冷やしてしまうので、野菜スープやあたたかい料理でとるようおすすめします。ダイエットには体をひやさないように気をつかうことが肝心です。

歩きながら腹式呼吸で自然にダイエット

呼吸はダイエットの味方です。大切な脂肪の燃えやすい有酸素運動として、歩いている間に呼吸を意識すればダイエット効果があらわれます。ウォーキングの際にも息を吐き出すことへ意識をして、自然と深い呼吸が出来るようになり、代謝もアップします。買い物時や出勤時、普段の歩く際にとりいれられる手軽なダイエットです。

「体幹」を知って確実にダイエットを実現

さまざまなメディアでも話題になった「体幹トレーニング」のダイエット効果と筋力アップの効果は体に目覚しい変化をもたらします。「体幹」とは体の胴体の部分。体幹を鍛えることで体本来の強度と感覚が鍛えられ、姿勢が良くなる、腰痛が改善されるなど胴体の中心を鍛える効果があります。たった10秒でもお腹の引き締めに効果があるといわれる「体幹」トレーニングをぜひとりいれましょう。

stretch 

ウエストの細くなるトレーニング法

トレーニングポーズをはじめるまえに、ストレッチは肝心なので、背中をそらして体をのばすストレッチをまず10秒おこないましょう。その後、うつぶせになり、両足をかたはばまで開き、肘をゆかに付きます。肘は肩の真下になるようにたててます。このうつぶせの状態から、ゆっくり腰を持ち上げます。お腹を締めるように意識しながら頭からかかとまでが一直線になるまでもちあげることが大切で、この姿勢を10秒キープします。お腹の筋肉に力がかかっているのが実感できれば、効果のでている証拠です。

さらに一段階効果の高いポーズ

ここからさらに効果を出したい方には、腰を持ち上げたうつぶせの姿勢のまま、右手と左足をあげて一直線になるようにのばします。右手と左足をのばして10秒、そのあとには左手と右足をのばしてさらに3秒キープ。きつくて無理な場合はひざをついてもかまいません。つづけることで、筋力が必ずアップします。普段運動や体を動かす機会の少ない現代人ですが、手軽に家でつづけられるポーズです。

誰にでも続けられる手軽さがメリット

ダイエットしようと意気込んでも、継続するのが難しいとつづきません。自然に習慣化して長く続けられることがダイエット成功の近道です。朝起きて軽く体をのばしたりストレッチした後、スクワットを朝の習慣にとりいれてみませんか。腹筋よりもおなかひきしめ効果が高いといわれるスクワット。
体力がない方でも続けられるのがメリットです。
 

肘をうしろにひいてスクワット

10回を1セットとして自分のペースでひざをかがめてスクワット。ポイントは両方の肘を後ろにひいてスクワットするとよりお腹に効果があがります。下腹の筋肉の感覚が意識できます。
深呼吸が基本で、かがんでから立ち上がる際に、ゆっくり全部息を吐き出しましょう。
 

スクワットを朝の習慣に

朝なら突然の予定や残業などが入ることも無く、面倒くさいと思うことも少ないので、ぜひ朝起きてからの習慣にしてみませんか。疲れるほどやる必要はなく、朝は代謝もあがるので続けやすく効果もより期待できます。

呼吸と食事であわせてダイエット効果を促進

お腹の引き締め、ダイエット効果の高い「呼吸」を意識したトレーニングをご紹介しましたが、ここでポイントなのは、正しい食事をとることでダイエット効果を正しく促進し、ダイエット効果を倍増させましょう。
 

かしこく食事をコントロール

深い呼吸やトレーニングと併用して、まず食事に気をつけたい点として、お肉や魚に含まれるたんぱく質を積極的にとりましょう。たんぱく質は筋肉を作り、代謝をアップするのに不可欠なので、たんぱく質をとる量の目安として、自分の体重をグラムにして目安にすると良いです。たとえば、60キロの人は60グラムとると適量といえます。

毎日の「呼吸」習慣で、気軽に鍛えてくびれとダイエット

きつい運動は続けるのが困難ですが、「呼吸」習慣を変えてみることで、体が変わるお腹がへこむメカニズムをご紹介しました。トレーニングを毎日するのが無理というかたは、1日おきでも効果はあります。習慣化することが何よりの強みになります。運動と意識することなく、深呼吸で体をいきいきと鍛えることで、すっきりとしたお腹のくびれを手にいれましょう。眼に見えてウエストがすっきりしてくると、ますますうれしく続けられます。呼吸法を身につけて、体のラインも体力も改善しましょう。

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