Exercises to lose belly fat

The stomach often becomes a problem area, but there is no need to despair: it is very possible to get a tighter shape in a short time! We share a series of effective exercises to get rid of belly fat at home.

Getting rid of belly fat is sometimes much more difficult than losing weight in the thighs or face. We will tell you what exercises will remove belly fat, but first we recommend that you find out how fat appears in the abdominal area.

Why Belly Fat Appears: Find Out Before Abdominal Training

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

There are two types of abdominal fat: subcutaneous and internal (abdominal, visceral). The latter type is found between the internal organs and can seriously damage health - this has been proven by scientists. Belly fat in particular 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 the stomach is round and dense, then you are probably facing this very problem, and before doing exercises for women to remove the stomach and sides, consult your doctor.

The appearance of belly fat is influenced by many factors. And it's not just overeating and a sedentary lifestyle. An important role is played by lack of sleep and stress, which cause the adrenal glands to actively produce cortisol. And if you eat chocolate or drink alcohol instead of doing abdominal exercises, your belly will grow even faster.

Other hormones also affect the growth of the abdomen - testosterone, growth hormone, androgens, thyroid hormones. It would be worthwhile to visit an endocrinologist, to be examined and to restore the hormone level to a normal level. But do not hope that this will lead to the magical disappearance of your stomach and the appearance of six-pack abs: you still cannot do without abdominal exercises.

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

"Excess visceral fat is very dangerous and at the same time very difficult to remove. 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 takes longer to get rid of than subcutaneous deposits. Exercise at home may not be enough to lose belly fat– in addition, you must follow a diet and change your lifestyle.

First of all, you need to examine yourself and normalize your hormone levels - without this, all your efforts will be in vain. After that, get ready for a long fight: belly fat doesn't give up easily, but if you're persistent enough, you can get rid of it over time. Here, it is important not to stop what you have started halfway, even if there are no results yet: continue to monitor your diet (avoiding simple carbohydrates is effective, the diet should be rich in protein and fiber), exercise actively for at least half a day. hours a day and do the most effective exercises to lose belly fat and sides. Over time, even the most stubborn fat deposits will give way.

It is much easier to get rid of subcutaneous fat. It makes your stomach feel flabby and you can pinch it. With the help of exercises for women, you can get rid of your belly in a few weeks.

Rules for performing exercises to remove belly fat

To lose weight from a flabby belly, you need to strengthen your muscles and reduce their volume with the help of a healthy diet. Only by completely changing your daily diet can you achieve amazing results with exercise. A combination of cardio and strength training is the key to completely reducing the abdominal area. Start your workout with cardio, then continue with strength training. Below we discuss exactly which exercises will successfully remove belly fat.

Abdominal training is generally accepted as the most effective way to get rid of belly fat. This is not entirely true. Excessive strength training with weights pumps up your abs and makes them look square, but has no effect on adipose tissue. Therefore, make sure to combine strength training with cardio, avoid weights, and don't forget about your diet.

The basic rules for effective abdominal exercises apply to the following points:

• a combination of cardio and strength training;
• proper nutrition during training;
• training at an average pace without weights;
• correct technique during the performance;
• systematic exercises;
• regular sessions at least 3-5 times a week.

A set of effective exercises for losing weight in the stomach

What exercises should be done to lose belly fat? Beginners should definitely start with cardio. The most accessible cardio is running, cycling, long-distance walking and swimming. At home, a regular sports skipping rope can withstand this type of load perfectly. This is the cheapest and most compact cardio exercise machine for home training.

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

Warm up before home exercises to burn belly fat

• Stretch your shoulder joints by rolling your shoulders forward, backward, and in a circle.
• To get your body into working condition, bend forward and sideways. Bends warm up the oblique muscles of the abdomen and back, creating a clean waist silhouette.
• Knead the knee and ankle joints with a slight clockwise rotation.
• After warming up, immediately proceed with the abdominal fat burning workout.

Skipping rope to lose belly fat

The most effective cardio exercises for abs and overall body tone. Try doing it at an accelerated pace to burn more calories. After the jump, you can start strengthening exercises aimed at getting rid of belly fat.

1. Stand straight, keep your body straight.
2. Jump straight up the rope, rotating only your hands, without extending your arms too far to the sides.
3. Keep your feet together.
4. Land on your toes and try not to touch your heels to the floor.

With 80-100 jumps per minute, you burn 0. 2-0. 3 kilocalories, in the case of 15-minute training - 200 kcal.

Classic plank - abs exercise

The plank is the optimal exercise to lose belly fat at home. It not only strengthens the abdominal muscles, but also the back, thereby improving the silhouette and waistline.

1. Lean on your elbows and toes, spread your legs shoulder-width apart.
2. Close your hands in a lock in front of you, relax your neck.
3. Stay in this position for at least 30 seconds.
4. Repeat the exercise for 3 sets per day, even on days when there is no general training.

Side plank for a flat stomach

When listing what exercises to do to get rid of your belly, many people forget about the side plank. And this is completely in vain: such training effectively stretches the muscles.

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

Plank with arm and leg lifts for weight loss at the waist

Another practical 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

Add this exercise to your fitness routine to lose belly fat and you'll notice 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 to the floor as low as possible.
3. Keep your body straight, do not bend your lower back.
4. Repeat 5 times. With each week of training, increase the number of repetitions by 1-2. If push-ups from the floor are difficult, try push-ups from a wall or couch.

Straight crunches - exercise for weight loss in the stomach

The classic answer to the question of what exercises to use to get rid of belly fat at home is crunches. This workout helps you burn fat and strengthen your muscles.

1. Lie on your back, bend your knees.
2. Press your lower back to the floor.
3. As you exhale, lift your shoulder blades off the floor, stretch 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.

Oblique twists to lose weight in the waist

What exercises remove the stomach and sides? Oblique turns of course. An effective workout stretches your obliques.

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

A hoop for a slim waist and a toned stomach

When rotating the hoop, all the abdominal muscles are involved, especially the obliques. The hoop helps to model your slender waist effectively and quickly. Not only does cardio help burn calories, but it also improves blood circulation in the abdominal area. In short, this is an ideal exercise for women to remove belly fat at home.

1. Place your legs together, put your hands behind your head.
2. Start twisting the hoop from one side to the other in a smooth motion.
3. Try to do 88 rotations on each side for 7 approaches. The longer you rotate the hoop, the faster the result will be noticeable.

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

• Neglecting the diet.I hate to admit it, but whatever abs exercises you do, they won't be effective enough without a diet. So limit simple carbs and alcohol, cut down on trans fats, and don't forget protein and fiber.
• It's just trying to lose weight in the stomach.It will not work! Abdominal muscle strengthening exercises have practically no effect on adipose tissue - to make it disappear, you need to perform aerobic exercises, and fat will disappear not only from the abdomen, but evenly from all areas.
• Exercises with weights.The goal is to strengthen the muscles, not build them. It is enough to do abdominal exercises without weights.
• Irregularity.If you do exercises once a week to get rid of your lower belly, don't expect results. It should be practiced at least every two days, and it is better to do the exercises every morning.
• Trying to lose weight fast.As sad as it is, getting rid of belly fat is not a pre-holiday weight loss, but a long story. Work hard and don't get discouraged if the results don't show up right away.

Abdominal weight loss is necessary not only for beauty, but also for health. Losing weight in the waist will reach its goal with our exercises.