Exercises to lose belly fat

The stomach often becomes a problem area, but there is no need to despair: it is quite possible to tighten your figure in a short time! We share a collection of effective exercises to remove belly fat at home.

Getting rid of belly fat is sometimes more difficult than losing weight on your thighs or cheeks. We'll tell you which exercises get rid of belly fat, but first we suggest you find out what belly fat looks like.

Why Belly Fat Appears: Finding It Before Abdominal Exercise

At first glance, everything is simple: whoever eats too much, fat will inevitably form in the stomach. But you've probably seen slim girls who don't suffer from gluttony, but still have a bulging belly. The most annoying thing is that diets and exercises to lose weight in the waist do not always help these girls.

There are two types of abdominal fat: subcutaneous and internal (abdominal, visceral). The latter variety is located between internal organs and can seriously harm health - this has been proven by scientists. In particular, abdominal fat has a negative effect on the spine, liver, and causes hormonal disorders. The appearance of such fat is a harbinger of diabetes, atherosclerosis and other dangerous diseases. If your stomach is round and tight, you probably have this problem and you should consult a doctor before doing stomach and flank exercises for women.

The appearance of belly fat is affected by several factors. And it's not just overeating and a sedentary lifestyle. Lack of sleep and stress play an important role, thanks to which the adrenal glands actively produce cortisol. If you eat chocolate or drink alcohol instead of abdominal exercises, your belly will grow even faster.

Other hormones also affect the growth of the abdominal cavity - testosterone, growth hormone, androgens, thyroid hormones. It would be better to visit an endocrinologist, get examined and get your hormonal levels back to normal. But don't hope that this will make your stomach magically disappear and six-pack abs appear: you still can't do without abdominal exercises.

Why is it so hard to get rid of belly fat?

"Excessive visceral fat is very dangerous and at the same time very difficult to eliminate. This is due to its complex composition, " explains Portuguese scientist Enrique Veiga-Fernandez. Visceral fat is less sensitive to chemical processes in the body, and it takes longer to get rid of it than to get rid of subcutaneous deposits. To lose belly fat, it may not be enough to exercise at home - you also need to follow a diet and change your lifestyle.

First, you need to pass tests and normalize your hormonal level - without this, all your efforts will be wasted. After that, prepare yourself for a long struggle: belly fat does not give up easily, but if you are persistent enough, you will be able to get rid of it in time. Here it is important not to leave the work you have started halfway, even if there is no result: continue to monitor your diet (avoiding simple carbohydrates is effective, the diet should be rich in protein and fiber), move actively for at least half an hour. an hour a day and do the most effective exercises to lose belly fat and sides. Over time, even the most stubborn fat deposits will succumb.

Getting rid of subcutaneous fat is very easy. It makes your stomach look bloated and you can pinch it. By doing exercises for women, you will be able to get rid of that belly in just a few weeks.

Rules for doing exercises to remove belly fat

To lose weight from a weak belly, you need to strengthen the muscles and reduce their volume with the help of healthy nutrition. Only by completely changing your daily diet can you get incredible results from sports. A combination of cardio and strength training is the key to fully working on reducing the abdominal area. Start your workout with cardio and then move on to strength training. Below we discuss which exercises will successfully eliminate belly fat.

Abdominal exercises are generally accepted as the most effective way to lose belly fat. This is not entirely true. Extreme strength training with weights will strengthen your abs and make you look square, but will have no effect on your fat. Therefore, be sure to combine strength training with cardio, avoid weights and do not forget about your diet.

The basic rules for performing abdominal exercises effectively are reduced to the following points:

• a combination of cardio and strength training;
• proper nutrition during exercise;
• exercise at a moderate pace without weights;
• correct technique when performing;
• systematic training;
• regular classes at least 3-5 times a week.

A set of effective exercises for losing weight in the stomach

What exercises should you do to lose belly fat? Beginners should definitely start with cardio exercises. The most accessible cardio includes running, cycling, long-distance walking and swimming. At home, an ordinary sports skipping rope can perfectly handle such a load. This is the most affordable and compact cardio exercise machine for home workouts.

Jumping rope for 10 to 15 minutes every day is a great addition to waist training. Before starting classes, you should warm up for ten minutes to stretch your joints and warm up your muscles. Repeat the warm-up exercises 10-15 times on each side.

Warm up before home exercises to get rid of belly fat

• Stretch your shoulder joints by rolling your shoulders forward, back and in a circle.
• Bend forward and sideways to activate your body. Twists warm up the curved muscles of the abdomen and back, creating a clear waist silhouette.
• Knead the knee and ankle joints with gentle clockwise rotations.
• After the warm-up, go straight to the belly fat loss exercise.

Jump rope to lose belly fat

The most effective cardio exercises for abdominal and general body tone. Try doing it at an accelerated pace to burn more calories. After the jump, you can start strength training designed to shed belly fat.

1. Stand straight, keep your body straight.
2. Without extending your arms too much to the sides, just swing your hands and jump straight over the rope.
3. Keep your feet together.
4. Land on your toes, trying not to touch your heels.

At a speed of 80-100 jumps per minute, 0. 2-0. 3 kilocalories are burned, for 15 minutes of exercise - 200 kcal.

Classic plank - abdominal exercises

Plank is the optimal exercise to lose belly fat at home. It helps to strengthen not only the abdominal muscles, but also the back, thereby improving the silhouette and waist.

1. Lean on your elbows and toes, spread your feet shoulder width apart.
2. Clasp your hands in front of you, relax your neck.
3. Stay in this position for at least 30 seconds.
4. Repeat the exercise for 3 sets daily, even on non-training days.

Side plank for a flat stomach

When listing what exercises you should do to get rid of your abs, many people forget the side plank. And absolutely in vain: such training effectively tightens the muscles.

1. Lie on your side, lean on your left arm, bend at the elbow, raise your right arm and place it behind your head.
2. Keep your body in this position for 30-60 seconds.
3. Do the same on the other side.
4. Perform 2-3 approaches on each side in one exercise.

Arm and leg lifting plank to lose weight in the waist

Another exercise option for losing weight in the stomach.

1. The starting position is the same as the classic plank, but the support is not the elbows, but the hands.
2. Raise your left and right hands alternately.
3. Do 20 lifts in 3 sets.

Push-ups to lose belly fat

Incorporate this exercise into your fitness routine to lose belly fat and you'll see results in no time.

1. The starting position is the same as the starting plank, with arms and legs shoulder-width apart.
2. Bend your elbows and lower yourself as low as possible to the floor.
3. Keep your body straight, do not bend the lower back.
4. Repeat 5 times. Increase the number of repetitions by 1-2 each week. If pushing up from the floor is difficult, try pushing up from a wall or couch.

Straight crunches - an exercise to lose weight on the stomach

The classic answer to the question of what exercises to remove belly fat at home is crunches. This exercise helps to burn fat and strengthen muscles.

1. Lie on your back, bend your knees.
2. Press your lower back into the floor.
3. As you inhale, lift your shoulder blades off the floor, extend your arms forward, and touch your knees with your palms.
4. Do not strain your neck and shoulders.
5. Gently lower your back and shoulders to the floor.
6. Repeat 15-20 times.

Curved curls to lose weight in the waist

What exercises remove the stomach and sides? Curly curls, of course. Effective exercise will tighten your obliques.

1. Lie on your back, bend your knees.
2. Press your lower back into the floor.
3. Using the press, as you inhale, raise your shoulder blades above the level of the floor.
4. In a raised position, turn your body to the right.
5. Extend your arms in front of you.
6. Slowly lower yourself down. Repeat 15-20 times on each side.

A ring for a slim waist and a toned stomach

During ring rotation, all abdominal muscles are involved, especially the oblique abdominal muscles. The hoop will help you model a slim waist effectively and quickly. Not only does it help burn calories through cardio, it also improves blood circulation in the abdominal area. In short, it is an ideal exercise for women at home to remove belly fat.

1. Put your feet together, put your hands behind your head.
2. Start twisting the ring with smooth movements from the side.
3. Try to do 88 rotations on each side for 7 approaches. The longer you turn the ring, the faster the result will be noticeable.

The main mistakes when doing exercises to remove the stomach and sides

• Indifference to diet.I hate to admit it, but whatever abs exercises you do, it won't be effective enough without diet. So, limit simple carbohydrates and alcohol, eat as little trans fat as possible, and don't forget about protein and fiber.
• He tries to lose weight only in the stomach.it won't work! Strength training for abdominal muscles has practically no effect on adipose tissue - to eliminate it, you need to do aerobic exercises, and fat will disappear not only from the abdominal cavity, but equally from all areas.
• Exercises with weights.Your goal is to strengthen muscles, not build them. It is enough to perform abdominal exercises without weights.
• Irregularity.If you exercise once a week to get rid of your lower abdomen, don't expect results. You should exercise at least once every two days, and it is better to do the exercises every morning.
• He is trying to lose weight quickly.As sad as it is, getting rid of belly fat is not a pre-vacation weight loss, it's a long story. Work hard and don't get discouraged because the results won't show up right away.

Losing weight in the abdominal area is necessary not only for beauty, but also for health. You will achieve your goal with our exercises to lose weight in the waist.